For time:
Tabata Treadmill
Rest 30 seconds
21 Dead-lifts, 225#/155#
Rest 30 seconds
Tabata Treadmill
Set the treadmill speed and height to as high as you feel you can keep for all 8 rounds of the first Tabata. You will sprint for 20 seconds and then jump off for 10 seconds until all eight rounds are completed. After resting, begin the dead-lifts (unbroken) and then rest again before finishing with the last Tabata.
Change the speed and height of the treadmill for the last Tabata intervals if you must.
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These are some of the things we do in Barbell 2 class. You must get through Barbell 1 twice before being allowed into Barbell 2.
Start your barbell classes this month on November 29th at either 3pm or 7:30pm. Registration is open now HERE.
Treadmil WOD is for at home or a non-crossfit gym. Level 1 cert is this weekend so no saturday classes.
Put a clock to my strength work today and went overboard by doing it for three lifts back to back to back :) .... The min any load is put on the bar the clock starts and the clock for the next lift starts immediately after the prior one finishes...
Snatch - 1RM (Best is 210 lately)
12 min clock - Hit 206 but had 213 twice and dropped it...
Clean - 3RM (Best I have recorded is only 221 but I did 225 for 5 a few weeks ago)
8 Min clock - Hit 240... Actually felt good....
Front Squat - 5RM - 6 Min Clock.. Just tried two sets on this one...
225X5, then rested 2 mins and tried 256 for 5 but only hit 4... Brings my rep max up to 285 which is the best I've done in a while...
Ring Dip Work... Have to Strict Muscle Up into position... 1 Muscle up + 5 Ring Dips (Strict and Kip) - 3 Reps... Did 3 RDS of this cycle
PLUS...
Worked on Holding a tighter Kipp during pull ups so I dont tax my lower back as much... Sets of 10... Again 3 RDS thru