Wod 14/8

Warm up
9 min EMOM warm up, 40 on, 20 transition
1. Row
2. Burpee
3. 100m run
 
Skill
Deadlift
Work up to your start weight then
3 reps at 80%
2 reps at 85%
3 reps at  90%
8 SLOW good mornings between sets
 
Metcon
Death by weighted situps (plate)
Buy in: 5 burpees EMOM
Then 1 sit ups. Add 1 sit ups every minute.
Time cap = 20 min
When you fail, decrease your reps by 3 and continue until last athlete in class finishes
 
L1: 15/10kg
L2: 10/5kg
L3: 5/2,5kg
L4: 3 Burpees, abmat situps
 
CF Basic
Skill
Front squat from rack 10-15  min
In pairs of 2-4 in each station
5 reps every set, start low, ex 20/15kg, and increase if form is perfect
Before lifts:
Take a deep breath and tighten the core.
Knees over feets or just outside
Elbows up
 
Metcon
Cindy
Amrap 10 to 20 minutes depending on time remaining.
5 Pull ups
10 Push ups
15 Air squat
 
Scale reps first to 3-7-12 then 2-5-10,
Movements
Pull up- ring or bar row
Push ups- push ups with abmat under chest- push ups on knee- on knee with abmat.