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Friday August 3rd

2
Aug

Friday August 3rd

Warm Up- Its a 20 rep squat day.. this is getting a little heavier, we are going to jump right into a squat warm up. You have until 20 after to get your squats done and put your bar away
If you are there early, please bike, row, and/or stretch
At the top of the hour start with 30 air squat with a once second hold on the bottom, against the wall
Then grab an empty bar and do
10@50%, 8@60% 6@70%
Feel warm.. go for your 20, it will be 5 pounds heavier than your last completed session! Use your sheets.

7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scroll for scaling options.


Related:
CrossFit WOD 180130 Tips With Rory McKernan
• Read: Dumbbells


Scaling
This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that is manageable. When choosing a load, remember the legs do not assist the arms in the press, and dumbbell deadlifts require greater range of motion than barbell deadlifts.

Intermediate Option
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
5 rounds for time of:
10 dumbbell deadlifts
10 alternating dumbbell shoulder presses

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

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