WOD: Monday 241118

• Coaching Notes

We are hitting our 3RM Deadlift today with the goal of building to around 90% of our 1RM Deadlift. In comparison with other benchmark 3RM tests, the Deadlift should be the furthest away from our 1RM as the 1RM for the Deadlift has the greatest potential to lift the most weight. So am to build with sets of 1-2 reps at a time until around that 90% mark and then shoot for the 3RM on the day.

We will then be moving into a fun barbell cycling triplet with Double Unders, Deadlifts, and Shoulder to Overhead. The focus here is to have a load that is able to be maneuvered well and in close to unbroken sets, but if you break it is more about managing the workout better and finding a nice rhythm and pacing strategy. The goal here is to maintain a good pace of about 1:30-2:15 / round and maintain that across for all 4 rounds of the workout.

strength: 3rm Deadlift

Take 15:00 to Establish 3RM Deadlift.

metcon: "Happy"

4 rounds for time of:

72 Double Unders

18 Deadlifts, 135/95 lbs

12 Shoulder-to-Overheads, 135/95 lbs

Goal: 6:00-9:00 minutes

Time Cap: 12:00

accessories:

5 rounds for quality of:

10 Pendlay Rows, pick load

20 GHD Reverse Hypers, pick load