Paramus | 9-9-19 | CF WOD

WORKOUT OF THE DAY

STRENGTH
Deadlift 3RM

CONDITIONING
12-9-6-3
Push jerks 155#/105#
Muscle-ups (Strict pull-ups/Ring rows 2x)
*50 Double unders/150 Singles after each set

Post results to Wodify.
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COACH NOTES:

Strength
Find a heavy 3 reps. Test your limits and build your confidence for a 1RM coming soon to a platform near you.

Conditioning
Moderate to heavy jerk. A weight you can do 3-6 reps unbroken or stay light and increase the reps.
Avoid kipping the pull-up and focus on staying strict to build pure pulling strength. Band up, try negatives or double the reps for ring rows. Choose a muscle-up progression if you have multiple strict pull-ups. Bar or ring MUs are are acceptable here.
11-14 minute target.