CrossFit Barwon – CrossFit
Competition
CAP20: Metcon (Time)
3 rounds of each for time
4 Deadlifts 160/110kg
8 Burpee box jump overs 24/20″
rest 3 minutes
6 Deadlifts 120/87.5kg
6 Burpee box jump overs 30/24″
rest 3 minutes
8 Deadlifts 80/55kg
4 Burpee box jump overs 37/30″
Warm-up
Deadlift go to warmup (No Measure)
EDWU
3x
10 Kb Snatch/Side
10 Box Jumps
15 Banded Good Morning
15 Star jumps
This is clearly a heavy difficult WOD [good]
The weights should be about 80/60/40%
Spend time working on HIGH tension deadlift with great setup and lock out, avoid hitching.
Ramp but going sets of 4-3-2 building to the top weight