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Monday November 26th

25
Nov

Monday November 26th

Happy Monday. Dia De Los Dead Lifts. Happy Birthday Manoli.

Warm Up- Run 800 with a partner and learn one fun fact about them. We will go over fun facts when you all get back
20 Weighted good mornings
40 Walking lunges
20 Deadlifts with an empty bar

Strength- This should take awhile
5 sets of 5 heavy deadlifts… Build up to a heavy weight with 2 or 3 warm up sets, then use that heavy weight for the 5×5

wod
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups

Men: 275 lb.
Women: 185 lb.

Scroll for scaling options.
Post rounds completed to comments.

Compare to 150116.


Related:
CrossFit WOD 180514 Tips With Rory McKernan
Simplifying the Deadlift With Coach Glassman
Midline Stabilization: The GHD Sit-Up


Scaling
This AMRAP is heavy and includes a high volume on the GHD. Newer athletes should reduce the load on the deadlift and avoid the GHD. The deadlift should be heavy yet manageable.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups, to parallel

Men: 225 lb.
Women: 155 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 sit-ups

Men: 135 lb.
Women: 95 lb.

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