WOD 10/13/2021 - CrossFit 718

A2: Partner Warm Up- For Quality=
100m Jog + 5 Down Ups
KB Hold at Side (HBD)
+
100m Jog + 5 Down Ups
KB Hold at Chest
+
100m Jog + 5 Down Ups
KB Hold Overhead
+
10 Up-Downs
KB Goblet Squat Hold

Build intensity from easy to moderate; Rest as needed + 1-2 Minutes before B

In teams of 2/Both partners working/While Partner A completes 100M jog + Down Ups/ Partner B will hold KB in suitcase position (by side)/Once Partner A has completed last Down Up, partners will switch/ Continue in this fashion until all reps and rounds have been completed/Use A2 as a warm up

B1: Deadlift (10 @60% EMOM X 4)

B2: Deadlift – Against a 1 Minute Clock, max Unbroken Deadlift @ 60% of best;

C1: For Quality –
3 SA KB Deadlift

3 SA KB Swings
5 Russian KB Swings
10 Double Knee Tuck in Plank
+
3 SA KB Deadlift
3 SA KB Swings
5 Russian KB Swings
10 Double Knee Tuck in Plank
+
3 SA KB Deadlift
3 SA KB Swings
5 Russian KB Swings
5 Down Ups to Plate

C2: Metcon

5 Minute AMRAP of:
5 Each Single Arm KB Swings
10 Down Ups to Plate; Rest 3 Minutes
+
4 Minute AMRAP of:
10 Russian KB Swings
10 Down Up to Plate; Rest 3 Minutes
+
3 Minute Max Distance:
Single KB Carry

RX’d= 24/16Kg
…

*D: 3 RFQ of:
10 Each Alternating Single Leg
Deadlifts @22X1
10 Each Single Arm Bent Over Rows @21X2
:30 Seconds Each Single Arm KB Front Racked Hold