Wednesday 160217

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Skill

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Double-under Work

Today we’ll work on double-under skill. If you’re new to double-unders or still trying to get better at them, in 5:00 you’ll perform:

1 – 2 – 3 – 4 – 5….

If you’ve got them down, you’ll do….

Flight Simulator

10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10

Regardless of which one you do, you can only move forward by completing the reps unbroken. For example, you’ll do 10 reps. Then stop. Then 20 reps. Then stop. If you trip up at 19 while trying to hit 20, you have to start over and do the 20 unbroken before moving on to the 30. 

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WOD

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1 – 10 – 1 – 20 – 1 – 30

Deadlift

Compare to 2/3/11, 2/25/13

Cool rep scheme right? See the write-up below!

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Kelley D!

This Rep Scheme is Jacked

Today’s WOD is an oldie from crossfit.com. It’s popped up over and over again with a variety of movements but the deadlift is one of our favorites. When we’ve done this one in the past, folks always ask what weight they should use or is there an optimum percentage for each lift. There is no right answer or perfect load. You’ll have plenty of time to get warmed up and then it will be time to get to work. You’ll pull that first single, then drop the weight and hit your set of 10. Depending on how the single feels, you’ll figure what your third lift, another single, will be. For the set of 20 evaluate how the set of 10 felt. What do you think you can do? Pick a weight and go for it. See what happens. Then you’ll pull the 3rd single, again base it on the first 2. It doesn’t have to be the same weight. It can be more or less. Finally, you’ll finish with the 30. Any idea what your 30RM for deadlift is? Yeah, me neither. Choose a weight based on how the 20 rep set felt and pull-it.

Sometimes there’s no perfect mathematical equation to figure out what to put on the bar. Sometimes you just have to load it up and do it. Sounds fun right?!

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