Press/Sumo Deadlift | WOD 11.8.18

Crossfit Charlottesville – CrossFit

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

Same weight across all work sets. Try to go slightly heavier than last week.

A2: Sumo Deadlift (3 x 8 @20X1 tempo)

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 sumo deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes:

400m Run

12 Deadlift, 225/155lbs

8 Handstand Push-ups
Scale the load on the deadlift as needed. Scale the ROM on the HSPU up to two abmats, perform box piked HSPU, or push-ups.

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