Posted on

October 24, 2013

Strength

Deadlift 3×2 ~ 90%  

Take the deadlift up for a heavy double using about 90% of your max and perform 3 sets. If you have time and energy continue on to a 1RM attempt.  New lifters work up to a heavy max for the day.  Do not compromise form just to lift a few extra pounds.

WOD

AMRAP in 8 Minutes
5 Squat Cleans 155/105lbs
30 Double Unders

Off Ramp WOD

AMRAP in 8 Minutes
1 Power Clean + 5 Front Squats 
10 Double Unders or 90 Single Unders

Choose a weight that challenges you but one that allows you to execute all of the squats with perfect foot, knee and elbow positioning.  Work on riding the bar down into a squat on your first rep.