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Tuesday October 9th

8
Oct

Tuesday October 9th

There is going to be a lot of bars out today, Partner up and run 2 heats of this workout.
Proper warm up of all weightlifting movements is a must
Warm up- Coach led with and empty bar. we will go over points of performance before we start the movements. Meet at the board at 5 after.
25 shoulder presses together
25 Front squats together,
25 Deadlifts together (empty bar from the shin

Each heat takes 18 minutes, it will take at least 40 minutes to run 2 heats with all the weight changing. If you end up having to use one bar for the workout have your partner add weights during the minute rest

 

2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

Scroll for scaling options.

Post reps completed to comments.


Related:
CrossFit WOD 180401 Tips With Adrian Bozman
The Shoulder Press
The Front Squat
The Deadlift


Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.

Intermediate Option
2 rounds for max reps of:
2 minutes of shoulder presses, 115 / 75 lb.
Rest 1 minute
2 minutes of front squats, 155 / 105 lb.
Rest 1 minute
2 minutes of deadlifts, 225 / 155 lb.
Rest 1 minute

Beginner Option
2 rounds for max reps of:
2 minute of shoulder presses, 65 / 45 lb.
Rest 1 minute
2 minute of front squats, 75 / 55 lb.
Rest 1 minute
2 minute of deadlifts, 115 / 75 lb.
Rest 1 minute

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