Yoga tonight at 7pm. Saturday yoga is on, time TBD

Dead lift 3-3-3-3-3

Open WOD 11.2

15 min AMRAP 9 Dead Lifts (155/100) 12 push ups (hand release) 15 box jumps (24/20)

Post 5×5 Knees to elbow

Archive from December Explained:   Description: Deadlift This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Push-up A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted. Box jump This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.]]>

21 thoughts on “Yoga tonight at 7pm. Saturday yoga is on, time TBD”

  1. 5 rds + 2 pushups. I used a 20″ box, after attempting to rx at 24 I realized that 24 was to high for safe box jumping. But I did all the deadlifts and pushups as rx’d.

    Reply
  2. 5 rds + 2 pushups. I used a 20″ box. I quickly relized after 2 jumps that 24 was to high for safe movement. But I did all the deadlifts and pushup as rx’d.

    Reply
  3. Awesome WOD…5+4 and the first time I feel like this was my day in my first three months! I’m seeing great results thanks to the Coaches 🙂

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  4. After 3 months of Crossfit this was my first Rx’d workout. The 24″ box jump slowed me down, but it was worth it!
    4 rounds + 9DL and 10 HRPU

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