Deadlift

Heavy 6-4-2

WOD

AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks 35/50 M25/40
20 Box Jumps 20/24
10 Deadlifts 165/245- M-115/175

 

GENERAL WARM-UP

30 Seconds Each

Box Step-ups (Lower)
Knuckle Drags
Active Samson
Active Spidermans
Push-up to Down Dog
Box Step-ups (Higher)

30 Seconds Each

Single Dumbbell Romanian Deadlifts
Single Dumbbell Russian Swings
Single Dumbell Strict Press

All Right, Then All Left

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Dumbbell Assisted Straddle Stretch: 1 Minute

Drop Ankle Stretch: 40 Seconds Each Side

 

AFTER PARTY

3 RDNS

12 Reverse Lunges

12 Jumping Lunges

WORKOUT VARIATIONS

HOME GYM

AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks 35/50 M25/40
20 Lateral DB Hop Overs (over and back=1)
10 DBL DB Deadlifts

MODIFICATIONS

SINGLE DUMBBELL CLEAN AND JERKS

  • 40 Odd Object Ground to Overhead

BOX JUMPS

  • 30 Jumping Lunges (15 Each Side)

DEADLIFTS

  • 30 Double Dumbbell Deadlifts

_________________________

Check out our outdoor and Zoom class schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 6PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

 

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

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