Wednesday’s WOD Sept 23rd

Wednesday’s WOD Sept 23rd
Strength:
Bench Press
8/55%
6/65%
4/75%
2/85%
*ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.
Conditioning:
CAT ONE:
5 rounds for time of:
20 wall-ball shots, 30-lb./25-lb.* ball
265-lb./185-lb.* deadlifts, 10 reps
CAT TWO:
5 rounds for time of:
20 wall-ball shots, 25-lb./20-lb.* ball
225-lb./155-lb.* deadlifts, 10 reps
CAT THREE:
5 rounds for time of:
20 wall-ball shots, 20-lb./14-lb.* ball
185-lb./125-lb.* deadlifts, 10 reps

The load has been reduced to minimize rest. Prior to starting this workout go to Exercises and Demos from the left hand navigation menu at CrossFit.com and review the “Wall-Ball” and “Deadlift” videos. Maintaining a neutral spine is the most important point of performance in the deadlift. Choose a scale that allows no more than one break during each set and a finish time under 8 minutes.

CAT FOUR:
5 rounds for time of:
20 wall-ball shots, 10-lb./6-lb.* ball
115-lb./75-lb.* deadlifts, 10 reps

The load is reduced for both movements to minimize rest. Prior to starting this workout go to Exercises and Demos from the left hand navigation menu at CrossFit.com and review the “Wall-Ball” and “Deadlift” videos. On the wall-ball shots make sure to reach full depth on each rep. Maintaining a neutral spine in the deadlift is imperative. Choose a scale that allows no more than one break during each set and a finish time under 10 minutes.