S/S/S:
Segmented Clean Deadlift
(3 pauses: 2” off ground, right above the knee, high hang)
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third time hitting the segmented clean deadlifts. With the reps being lower this time, aim for heavier weight each set, BUT, keep good tension during the pauses. Don’t relax!
WOD:
“Annie Meets a Farmer”
50-40-30-20-10*:
Double Unders
Ab Mat Sit Ups
*100M Farmer Walk Between Each Round (53/35)
| Little spin on a classic benchmark. The added exhaustion of the shoulders will force you to relax the arms as much as possible during the DUs and get the spin from the wrists |
Scaling Options:
DUs -> 2:1 ratio to SUs
Ab Mat SU -> Feet Anchored
KB weight -> as needed
Joint Strike CrossFit 