08/04/2016 Past Open Workout

CFS Coaches are all business!  Except when it comes to selfies...

CFS Coaches are all business! Except when it comes to selfies…

WOD:

10 Deadlifts (135/95lbs)
15 Box Jumps (24/20″)
15 Deadlifts (185/135lbs)
15 Box Jumps (24/20″)
20 Deadlifts (225/155lbs)
15 Box Jumps (24/20″)
25 Deadlifts (275/185lbs)
15 Box Jumps (24/20″)
30 Deadlifts (315/205lbs)
15 Box Jumps (24/20″)
35 Deadlifts (365/225lbs)
15 Box Jumps (24/20″)

AMRAP 8min

If you did this one during , you will remember how 8 minutes seemed to last forever! The total volume of Deadlifting is high, especially given the short time frame. Ensure you are prepared for this during the warm up. We have added a piece for you to spend some time going heavy so they can figure out what they are capable of in the workout.

Beyond Rxd and Rxd: It’s only 8min, so keeping up with a fast consistent pace from the start is going to be important to be able to get to those heavier loads. The first 3-4 rounds of Deadlifts should be done unbroken and all rounds of Box Jumps should be done unbroken for top performers.

The loads may be a bit heavy for the average athlete, so you can scale down by 10-15lbs each round. Challenge yourself to try it as Rxd and see how far through you can get, especially if you have done it before and are looking to PR your score.

Fitness: choose a load that you can perform 10 reps unbroken each round consistently for the 8min. You should aim for at least 6+ rounds. If you are able to jump, use a 45lb plate and do a two footed jump, or use a 25lb plate and perform 30 Fast Feet Jumps.

Join us for a birthday celebration for CFS member, Shad Flores who’s turning the big 4-0!  Tuesday, August 9th at 6:30pm at the Peppery!  Let’s have some fun immediately following the 5:30pm class!

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