WOD: Wednesday 241106

• Coaching Notes

Today is about priming our system for the Deadlift 3RM in a couple weeks. We want to keep that hinge pattern developed and now without a pause like we have been doing, these percentages should feel a ton better and you should be more prepared to tackle the loading at that 80%. Ideally this feels a little lighter and with a little more speed off the floor than a typical 80% lift. We are looking to keep a time frame on this and have athletes working on that 2:00 clock to keep these Deadlift done in a tight time frame of 10:00 minutes. We will then move into the workout "Diego" where we are tackling some big sets of Toe to Bar with Box Jump Overs separated out by a challenging 60ft Dumbbell Farmers Lunge. The focus here will be touching on Toe to Bar technique and talking through pacing as the interference for this workout will be quite high.

strength:

Every 2min:

Deadlift 1x4 at 65% 1RM

Deadlift 1x3 at 70% 1RM

Deadlift 1x2 at 75% 1RM

Deadlift 1x2 at 80% 1RM

Deadlift 1x2 at 80% 1RM

metcon: "Diego"

3 rounds for time of:

18 Box Jump Overs, 24/20 in

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 60 ft

18 Toes-to-bars

Time Cap: 15:00

accessories:

4 rounds for quality of:

6 L/6 R Dumbbell Bulgarian Split Squats, pick load

6 Stationary Dips