CrossFit ATR – CrossFit
This Saturday will be our “Diapers, Donuts, and Brews” event for Arturo and Darlene. We will have a fun WOD planned for classes and if you bring in diapers, Arturo and Darlene will supply you with donuts, beer, and a raffle for a free one-month membership. For more details, check out the event on the CrossFit ATR Forum on facebook.
Warm-up
10 Banded Face Pulls w/ Pause
5 Scap Pull-ups w/ Pause
10 GHD Hip Ext
2 Rounds:
50 ft. KB Overhead Walking Lunge / side (light)
8 KB RDL / side (light)
10 Cuban Presses (light)
Barbell Guided Warm-up on the Deadlift
Strength
Deadlift (2 Every 1:15 x 7 sets)
Build up in weight throughout
Metcon
Zimmerman (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
11 Chest-To-Bar Pull-ups
2 Deadlifts, 315#
10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here
The deadlifts are meant to be heavy here and should definitely slow you down so don’t scale that back too much. Be wary that the pull-ups and deadlift will have effects on HSPU so be smart about how you’re scaling each one of these movements and pacing throughout this workout. An EMOM type pace is good here and is expected to slow down from there as it gets deeper.
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