The workout for 8/30/16 is...                                      

  • By Leslie Friedman
  • 30 Aug, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 

The workout for 8/30 is...

New evening lifting cycle begins Monday, Sept 25th! 1RM Testing Week is Sept 17th during OLY classes (M-W 6:30pm and F 5:30pm). Come find your current 1RM on all the main lifts, then you'll be ready to begin our next 8-week cycle! Spots are limited, so claim yours by emailing Leslie@crossfitdeco.com

Every 2 minutes for 20 minutes (10 rounds)

- 2 Liftoff (very first pull from ground to just above the knees) + 1 Snatch (Power or Squat)

Start at 60% and try to add weight each round. This will be a new movement for a lot of you, so if you're unable to work up as high in weight as you'd hoped, that's ok! Focus on perfect technique and keeping that first pull in tight.

Death by Double Push Ups 10 minutes:

Minute 1: 2 Push Ups
Minute 2: 4 Push Ups
Minute 3: 6 Push Ups, etc.

Add 2 reps each minute until you can no longer complete them. Focus here should be on perfect hollow position, core activation and tight elbows.

Once you can no longer complete the amount of reps on that minute, cut reps in half and maintain that number for the remainder of the time. Mods: knee push ups, banded push ups, box/bench/wall push ups. Whatever allows you to obtain full range of motion.

Partner Pec Stretch - hold 1 minute each.

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