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SDHPs and Lateral Burpees for 1/15/2020

Industrial Athletics – CrossFit

Today’s workout is a medium length WOD with high reps each round. When you are picking your scaling, keep in mind that rest time is wasted time. Pick a scale that won’t cause you to stop too often for too long.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

20 Sumo Deadlift High Pulls (135/95)

20 Lateral Burpee Box Jumps (24/20)

Weightlifting

Snatch Deadlift

Stop above the knees

EMOM 5 Min:

4 @ 80%

4 @ 90%

3 x 4 @ 95%

Snatch

Every 90 x 7

3 @ 50%

3 @ 60%

3 @ 70%

4 x 3 @ 75%

Clean Pull, Clean, Front Squat, Jerk

E2MOM 10 Min:

1, 1, 1, 1 @ 50%

1, 1, 1, 1 @ 60%

3 x 1, 1, 1, 1 @ 70%

Back Squat

E2MOM 10 Min:

5 @ 80% of Clean

4x 6 @ 90% of Clean

Join the discussion One Comment

  • Avatar Industrial Athletics says:

    Scaling:

    Platinum: As written above. Must jump up on to box

    Steel:
    15 Min AMRAP:
    20 Sumo Deadlift High Pulls (115/75)
    20 Lateral Burpee Box Jumps (24/20)

    Brass:
    15 Min AMRAP:
    16 Sumo Deadlift High Pulls (95/65)
    16 Lateral Burpee Box Jumps (24/20)

    Bronze:
    15 Min AMRAP:
    14 Sumo Deadlift High Pulls (75/55)
    14 Lateral Burpee Box Jumps (20/short box)