Notes
Please be sure to watch the entire workout instruction video here for full details.
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds.
Modifications:
L4 - As RX
L3 - 95/65 lbs
L2 - 75/55 lbs, 20/16"
L1 - 65/35 lbs, 16/12"
L1m - 10 min AMRAP
5 Shoulder To Overhead (manageable weight)
5 Deadlifts (manageable weight)
5 Box Jumps (manageable height)
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Post rounds & reps to comments
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*FUNDAMENTALS CLASS #4 TONIGHT AT 7 P.M.
Oh great, more deadlift cleans and overhead shit. Laura, do you have a crossfit crystal ball?
Posted by: FISH | March 13, 2013 at 08:47 PM
If I had a crystal ball we wouldn't have done all those deadlifts and "Cindy" rounds. Oh we'll! Here's to the unknowable.
Posted by: Laura | March 14, 2013 at 06:49 AM
Good luck everyone!
Posted by: Jess | March 14, 2013 at 06:49 AM
205 reps with 99#! I was shooting for 210 reps.
Posted by: Ken S. | March 14, 2013 at 07:29 PM