June 7th, 2016

deadlifts1

Ontario CrossFit Sectionals 2010! We had 21 people from CrossFit Kitchener compete and there was less than 150 people in the entire competition. Four CFK’ers continued on to Regionals (Lars, Paul T, Nate and Marcel)and 1 (Nate) went onto California!

Today’s WOD

A1. Deadlift x 8,8,6,6,4,4, rest 30 sec (build per set to 80% of max)

A2. Box Jumps x 8 @ 30/20”, rest 90 sec b/t sets

+

For time (12 min cap):

30-20-10

R-KBS @ 2.0/1.5

Push Ups

Pull ups

 

Notes:

  • Build on deadlifts to make each second set of the given rep scheme tough
  • Scaling for the push-ups will be to use a box.
  • Scale pull-ups with plank pulls or inverted push up.
  • Met con should be quick, break up from the start as needed

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