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Warm-up Drills
I. Run 800m
II. Dot Drill Introduction
III. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: Athletes that wish to bring up weak areas or thrive amid new challenges will be using a Snatch Grip Deadlift or Deficit Deadlift throughout the next several weeks (leading up to the Opens, still a month out). During those days it may be ideal to remove percentage parameters or even to adjust rep/work loads appropriately to ensure the greatest fitness capacity yield is returned on this particular strength cycle.

“Tabata Frenzy”
Complete a 1000m Row in as few ”Tabata” intervals as possible.
8 rounds of (:20 work x :10 rest) x Ring Dips
Complete a 500m Row in as few ”Tabata” intervals as possible.
8 Rounds of (:20 work x :10 rest) x TTB/Knees-2-Elbows

Notes: Immediately move from Rowing to Ring Dips, Ring Dips to Rowing, and Rowing to TTB/Knees-2-Elbows. There is no prescribed break time during the WOD outside the :10 rest intervals.
Ring Dips should be scaled as necessary to Static Dips/Banded Static Dips. Assault this painfestival without reservation, ESPECIALLY THE ROW INTERVALS. Push different sides of the individual CrossFit Engine, learn and notate weak points relative to damper setting and row technique if possible.

Post # of rounds needed to complete each rowing piece and low scores for Ring Dips and GHD Sit-ups.

Samy Daghir

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