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WOD 071718: Mark Of The Beast!


CrossFit: Strength: Deadlifts! 1) Romanian Deadlift 0:00-6:00 Work up to heavy 5 rep 2) Sumo Deadlift 6:01-12:00 Work up to heavy 3 rep 3) Conventional Deadlift 12:01-18:00 Work up to heavy Single Conditioning: 4 Rds 4 Minutes a Rd 100′ Walking Lunge Steps (4x 25 feet walks) 15 Deadlifts (185/135) 15 Cal Bike RX+: Rx+

CrossFit:
Strength:
Deadlifts!
1) Romanian Deadlift
0:00-6:00
Work up to heavy 5 rep
2) Sumo Deadlift
6:01-12:00
Work up to heavy 3 rep
3) Conventional Deadlift
12:01-18:00
Work up to heavy Single

Conditioning:
4 Rds 4 Minutes a Rd
100′ Walking Lunge Steps
(4x 25 feet walks)
15 Deadlifts (185/135)
15 Cal Bike

RX+:
Rx+
100 Ft HS Walk
15 Deadlifts (225/155)
15 Cal Bike

Hybrid:
WOD 1:
15:00 AMRAP
20 S2S Deficit Squats
10 Pull Ups
15 Push Press
20 V-Ups

WOD 2:
KB Deadlift

BootCamp:
WOD 1:
TABATAs
Bike
S2S Deficit Squats
Pull-Ups
Push Press
V- Ups
1 minute Rest between each Tabata

WOD 2:
$$$$$
A-1 Bridge Lat Pull overs
A1 – Windmills
A2- Banded Pause Late Pull Down

Mechanics:
Muscle Snatch
(4) 3 x @ 65%

Snatch Deadlift
(3) 3 x @ 103-105%

Push Press
(4) 4 x @ 77-80%

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Example Patterns

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