Tuesday's WOD...it's Deadlift Day!!

January 26, 2016

Nice work on those snatches today everyone! Snatches are a very complex movement so be patient and try to stay focused. Even though anger may make you stronger and more aggressive, you need to stay focused in order to apply your strength accurately! You need to identify the portions of the movement where you are weakest and practice drills over and over again to work on that part of the movement. Once your body knows what to do without thinking about it, that's when you will feel that you have really mastered the movement. It will feel natural and AWESOME!


Here are your Tuesday WODs...it's DEADLIFT DAY! 💪


Tuesday Jan. 26, 2016


CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)



500m Row

10 Two-taps

1 Length Spiderman Lunges

1 Length Pendulum Walks

10 Kip Swings



It’s Deadlift Day!


4 sets of 5 Deadlifts at 85%


Then, AMRAP at 75%




5 RFT:

10 Deadlifts, increasing (Womens: 95/115/145/175/205. Mens: 135/165/215/275/315)

10 Box Jumps OR Step-ups 20/24

10 Reps of Hanging Movement (see below)


Round 1 – K2E

Round 2 – T2B

Round 3 – Jumping Pull-ups

Round 4 – Pull-ups

Round 5 – C2B Pull-ups OR 3 Bar Muscle Ups



CrossFit Endurance (6am)



Calorie Row

Burpee Box Jumps


*200m Run BEFORE each round


Cash-out: 200 Ft. Bear Crawl




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