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Deadlifts, Box Jumps, Pushups for 12/11/2019

Industrial Athletics – CrossFit

We are increasing the complexity of the workout a little bit today. The deadlift weight should be heavy enough that you are struggling to get 10 unbroken reps, or you have to take one break during eat set of 10. The box jump is extra high. Also, the pushups are pretty high rep. So, make sure you scale this one so you don’t slow down too much, while also challenging yourself to try something a little harder.

Handstand Push-ups

1. EMOM 4 MIn:

HSPUs/Piked/Pushups (60% of your baseline last week, or 5 hard reps each minute)

2. 1 Conan Walk each direction

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Min:

10 Deadlifts (60%)

12 Box Jumps (30/24)

15 Pushups

Join the discussion One Comment

  • Industrial Athletics says:

    Scaling:

    Platinum: As written above. Must jump onto the box.

    Steel:
    AMRAP 18 Min:
    10 Deadlifts (60%)
    12 Box Jumps (24/20)
    10 Pushups

    Brass:
    AMRAP 18 Min:
    10 Deadlifts (60%)
    12 Box Jumps (24/20)
    10 Pushups (May use box)

    Bronze:
    AMRAP 18 Min:
    8 Deadlifts (60%)
    12 Box Jumps (20/short box)
    10 Pushups (may use box