Friday Workout: Deadlift, Thruster, Rope Climb

Please RSVP HERE to our 7 Year Anniversary Party!  We need numbers for food, so please RSVP as soon as you can.  We hope that you can make it!

STRENGTH

In 15-20 Minutes, Build to a 3RM Deadlift

Notes: Scale to 5 sets of 3 reps building to challenging set of 3 with good technique

WOD

Level 1

3 Rounds for Total Time:

• Rope Pull x 6 or Ring Row x 12
• Dumbbell Hang Clean Thruster (challenging weight) x 12
• Rest 2 Minutes

Level 2

3 Rounds for Total Time:

• Legless Rope Climb x 2-3
• Squat Clean Thruster (135/95) x 9
• Rest 2 Minutes

Notes: Start staggered if necessary and share the ropes.  Scale to strict pull-ups or rope climbs with wrap technique if needed, or ring rows with feet elevated.  Record total time (including rest)

ANNOUNCEMENTS

1. CF CVILLE 7 Year Anniversary Party!!  RSVP HERE – we need numbers for food : )
2. Ladies Night – WOD and Wine: July 22
3. Yoga for CrossFit and Recovery with Leslie: July 24