4/17/18 – CrossFit

CrossFit Workout of the Day:

Skill: (5 min)
Ring Dip Technique

Strength/Accessory: (20 min)
– 3 sets, complete in 20 minutes –
6 strict press BB
6 bent over rows 
6 box step up overs DB 
20 weighted Sit-ups 

WOD: (25 min) 
For Time 
21 deadlift (225/155) or 45%
21 dips 
Rest 1 min 
15 deadlift (275/175) or 55%
15 dips 
Rest 30 seconds 
9 deadlift (315/205) or 65% 
9 dips 

[12 minute cap]

L1: Hand release push ups 
L2: Asst Dips 
L3: As written 
L4: Weighted (14/10# wallball between legs) 
Comp: see comp program for movements/times/rounds.

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