Day 90 of the 100-Day Burpee Challenge!
20 min to establish 5RM deadlift
Post highest successful 5 rep weight to comments/www.logwod.com
The last time we set a 5RM was 12December2012. Click here to refresh your memory (I know at least ONE off you can compare what you posted back then to what you WILL do today), or look in your logbook (you are keeping a logbook right? This is why) to see what you hit back then, if you were here. The weeks and weeks we were slowly moving up in the 3x5s should pay off today. Make it happen!
8 Ground 2 Overhead (135/95)
8 Bar Facing Burpees
Post total successful round to Comment/LogWOD. Post any partial rounds to comments. Over the last couple of days a good amount of you proved you CAN post to comments, so, now continue to do this. Post your results, not just to help you remember what you did, but to help others trudging through these WODs as well. You never know. The words you share here could inspire someone to hit a PR, string consecutive pull ups for the first time, or get up and make it to class when they want to just stay in bed. Yup, you did that! Congrats!
Video courtesy of Paradiso CrossFit. Here are a couple options for the Ground 2 Overhead. Doing a Power Snatch is quicker as it goes up in one movement, but if the weight is heavy for you, you may end up taking a longer break between reps. If that is the case, you may want to go Power Clean and Jerk. Movement takes a second or so longer, but you won;t burn out as quick. What is the goal of an AMRAP? To NEVER stop moving. Find what works for you and stick with it!
Video courtesy of CrossFit Stamford. For the burpee to count, feet have the leave the ground and return to the ground at the same time. Don’t get sloppy!
Do the first two sets for 5 reps per side.
The last set, do max reps.
Move up in weight each set if form does NOT break down.
Firebreather Piece (Done on your own time outside of class):
Chain Bench Press
6×4 using 50-60% of 1RM + 1 chain ea side
Four sets for max reps:
In two minutes, complete the following:
Run 400 Meters
Butterfly Pull Ups x Max Reps
Rest 2 minutes