Press/RDL | WOD 10.25.18

CFCharlottesville – CrossFit

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A1: Press (3 x 8 @ 31X1 tempo)

Same weight across all work sets. Pick a weight light enough to add weight to next week.

A2: Romanian Deadlift (3 x 8 @3111 tempo)

Same weight across all work sets. Pick a weight light enough to add weight to next week.

Perform these two movements as a superset.

Warm up both barbells to work weight, and then perform a set of presses, followed by a set of Romanian deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses, especially this early in the cycle.

Metcon (No Measure)

4-5 Rounds Not for Time or 20 Minutes:

8/arm Single-Arm Ring Row

8/arm Single-Arm Half-Kneeling Dumbbell Presses

20-30s L-Sit on rings or boxes

Use a controlled tempo on the eccentric of the presses and rows.

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