PRIMUS CrossFit Orlando

Monday, 04-15-2019

Strength

Wendler Squats Deload with Pull-up Superset
40×5, 50×5, 60×3, 60×5, 65×5, 70×5

Skill

EMOM 10
5 Clean Deadlifts
3 Squat Cleans
1 Split Jerk

Cash Out

HIIT 12

Minute 1 – Plank Hold
Minute 2 -Dumbbell Ground to Overhead 35+/20+
Minute 3 – Boat Hold
Minute 4 – Dumbbell Sumo Deadlift High Pull 35+/20+

WOD Tips:

This is intermission week for the Wendler squat cycle, which means de-loading on weights to give the muscles some time to recover. Focus on technique and get ready for the second half of Wendler. Part B focuses on some Olympic lifting to hone your skills, follwed by some high intensity cash out work.

 

 

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