1/2/21
Here is today's #WOD!
Deadlifts: Building to a 3 RM
&
Superset
Drop sets @50% performed as an RDL: 2 sets x6 reps
+
Russian KB Swings: 2 sets x3
(legs and hips only, arms are only used to hold KB, allow shoulders and arms to moved freely while focusing on firing legs and hips to full extension
AMRAP 3
3 Hang Clean n Jerk @95-115/65-80
6 Jumping Lunges
9 No Push Burpees
--
Rest 3 mins
--
AMRAP 3
3 Hang Power Clean @115-135/85-95
6 Burpee
9 Air Squats
--
Rest 3 mins
--
AMRAP 3
3 Hang Squat Clean @135-155/95-105
6 Push-ups
9 Sit-ups
Coaches Challenge
HC&Js @155/105
HPC @185/125
HSC @205/135
Stay positive and have fun! You are on your way to a happier, life.
Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf
Happier. Healthier.
Your friends at Black Iron CrossFit