Deadlifts + DU/Pushups/Power Cleans

Dec 19, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Walking Lunge —>

Walking Lunge

Walking Toe Touches <---
5 Double Pushup Inchworms

15 GHD Hip Extensions

30 Hollow Rocks

15 Wipers

10 Scorpions

10 Single Leg KB Deadlifts

1:00 Couch Stretch/side

Deadlift (5-3-1-1-1-1)

Metcon (AMRAP – Rounds)

EMOM x10

20 Double Unders

10 Pushups

1 Power Clean (185/125, 205/145 Rx+)
Score: Rounds successfully completed

Scale 20 DU to an amount to be done in 25 seconds or less. Pushups should be scaled to be done for 10 unbroken nearly every round. Maybe broken into two quick 5/5 subsets towards the end, at most. Power Clean weight should be heavy, but not “I hope I can get this” heavy. Be sure you can hit this for most of these rounds.

You cannot click the Rx+ button unless you can complete at least 7/10 of these minutes. No “whiteboard warriors” going for 1 Rx+ Round.