WEDNESDAY NOVEMBER 2, 2022

2
Nov

WEDNESDAY NOVEMBER 2, 2022

Crossfit
Main: Deadlift pulling progressions;
0-10 min; EVERY 2 min x 5 sets, 3 deadlifts from floor
0: 30-35% 2: 35-45% 4: 45-55% 6: 55-65% 8: 65-75%

10-20 min: EVERY 2 min x 5 sets, 2 deadlifts pulling from 45# plates (barbell plates are set up on top of 1 set of 45# plates
10: 70-75% 12: 75-80% 14: 80-85% 16: 85-90% 18: 90-95%

20-30 min: EVERY 2 min x 5 sets, 1 deadlift pulling from 2 sets of 45# plates (barbell plates are set up on top of 2 sets of 45# plates
20: 90-95% 22: 95+ 24: 95+ 26: 95+ 28: 95+

Core work: tabata deadbugs for quality

Longevity
Main:
Same flow as CF class, but with double DB/KB increasing load every other round, for a total of 10-15 weight changes

Core work: tabata deadbugs for quality

QuickFit/ At home WOD
Main
Same flow as CF class, inside of a 20 min clock but with double DB/KB increasing load every other round, for a total of ~10 weight changes

Core work: tabata deadbugs for quality