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Wednesday September 5th

4
Sep

Wednesday September 5th

Warm Up
3 Rounds
10 Cal bike
10 push ups
10 pull ups

Meet at the board. Go over sumo deadlift high pull technique and progressions. review the push press

Grab a bar. Coach led sumo high pull progression

EMOM
0-2  10 Sumo deadlifts
2-4  10 sumo deadlift plus shrug
4-6  8 full sumo deadlift (deadlift plus shrug, plus high pull)
6-8 10 Push press

Strength
5 sets of 3 (more sets if you want) to find a heavy 3 reps of push press.

 

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post rounds completed to comments.
Compare to 161102.


Related:
CrossFit WOD 180228 Tips With Rory McKernan
The Sumo Deadlift High Pull
The Push Press


Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses

Men: 75 lb.
Women: 55 lb.

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