01 Oct WOD – Tuesday, October 2nd

STRENGTH:

Banded Deadlift 5 X 3
(15MIN)

SKILL:

6 MIN EMOM
Deadlift + Hang Clean + Hang Clean/Jerk

*Emphasis on mechanics/consistency
*Build each minute and focus on keeping the bar path close

WOD:
Crossfit Team Series Event 7:

1 Rep Max of:
Deadlift + Hang Clean + Hang Clean/Jerk

*10 MIN CAP
*Score Total Weight Combined

LITE N’ TITE

Single Leg Deadlift w/ KB
4 X 8-10 Reps

WOD:
5 rounds
200M Med Ball Carry
10 Burpee Lateral Hop Over MBall/ No Hop
20 Walking Lunges w/ Med Ball

* Reminder, We will be re-starting the “Wendler 5-3-1” strength cycle October 8th. Please make time to test your 1 rep maxes before we begin! We will be doing it for back squat, strict press (not push press), and deadlift. It will be important to keep track of the weights you do each week, and how many reps you get in the last set. We will do this for 2 cycles (8 weeks) before testing 1 rep max.

See week program skeleton HERE.

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