WOD 6.8.15

CrossFit Bridgemill – CrossFit

This starts a new cycle, so if you have a prior 1RM you will increase your lower body lifts by 10# (squat/deadlift) and 5# for the weighted push up and shoulder press. So if you have set 1RM numbers, you should pretend they are 10#/5# more in calculating percentage lifts. For example, a 75% lift should be 7.5# more than what wodify calculates, and 3.75# more for upper body. 90% lifts are then 9# more or 4.5# more. Get strong people!! #BridgemillStrong

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Warm-up

Coaches Choice

Gymnastics

Handstand Push-ups (2 Sets of Max Reps)

Weightlifting

Rack Pulls (3 X 6 – 120% of DL 1RM, start just above the knee)

https://youtu.be/9MLLp0G8R8w
DL pull, set the rig to be racked just above the knee. Watch the back, all grip.

Metcon

Run, Jump Over, T2B (4 Rounds for reps)

4 Rounds – 3 Minute Clock 200M Run (cans front door), 6 Box Jump overs 24/20, 4 Toes to Bar, 2 minute Rest – 4 rounds for reps

Cool Down