Moderately heavy moderately fast – Wed 2.14.18

 In W.O.D.

Skill: Handstand Push Ups 4 x max reps

*Warm Up your Deadlift in between sets

Conditioning: Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press


Related:
• The Deadlift
• The Push Press

Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.

Intermediate Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 185-lb. deadlift, 85-lb. push press
Women: 125-lb. deadlift, 55-lb. push press

Beginner Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 115-lb. deadlift, 45-lb. push press
Women: 75-lb. deadlift, 35-lb. push press


The CrossFit Open begins Thursday, Feb 22, 2018.  Ask your coach if the Open is something for you (hint:  It is, we program it as the gym WOD already).  Register HERE

Jared notified us that the team name is the same as last years (CF Vacaville North). Those that have already signed up for the open, Jared has added to the team. If those individuals don’t want to be with The Compound’s team, you can let Jared know and become a part of a separate team (minimum for a team is 2 men and 2 women).

 

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