Crossfit
A) Back squat
Find a heavy set of 5
Then do 2-3 x5 sets @90% heavy 5
*25 minute cap
B) 50 db GTOH (35-40lb/25-30lb) for time
Start with one max unbroken set
Remaining reps must be done as db devils press
*12 minute time cap
*For db GTOH you can perform a clean and jerk or a double db snatch
* For the devils press you must perform a db burpee into a double db snatch. *Your unbroken set is over once you set the dbs on the ground or pause with them in your hands for more than 3 seconds.
Ex: I perform a max set of 20 db GTOH. Then the remaining 30 reps are db devils press
Rx-Plus
50/35lb dbs
WOD Notes
In the metcon today , try to hold on for a big set on the db GTOH and don’t short any reps. The rep only counts when the arms are locked out directly overhead and the knees and hips are also locked out. On the devils press I highly recommend a power snatch versus a muscle snatch because the arms will start to burn out after so many reps. There is a lot of hinging in this workout so from rep 1 through 50 focus on keeping that back flat.
