Dubs & Deads – CFS

May 15th, 2017

Category: CrossFit

Dubs & Deads – CFS

Zach leading Joe through a movement demo

Southie Skills Lab Tuesday Nights @ 7pm!
Southie Skills started REPEATS last week! We have gotten pretty gymnasty these last few weeks, and now it is time to start back over and work our way through again. As a reminder: each week holds a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements are kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes are an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! All ability levels welcome. This class is free for all members and does not count toward your weekly class total. Tomorrow we will be working on Skin The Cat and Toes To Bar!

Warm-up
Grab jump rope & barbell

EMOM 8
Odd – 50 Double Unders
Even – 10 Good mornings

Level 2- 30 Double Unders
Level 1 – 1 min of singles with double under attempts mixed in
ADV – Heavy Rope – scale # of dubs as necessary

Strength
EMOM20
ODD Only
1. Push-press- 3 Reps
85%
2. Push-jerk- 3 Reps @85%

WOD (15 min cap)
100 Double Unders
20 Deadlifts (185,125)
80 Double Unders
18 Deadlifts
60 Double Unders
16 Deadlifts
40 Double Unders
14 Deadlifts
20 Double Unders
12 Deadlifts

Level 2 (155,105), ½ double unders
Level 1 (115,75), 2x single unders

DISCUSSION 11 Comments

  1. Ryan Gould 05/16/2017 at 2:11 am

    PP: 135×3
    PJ: 145/155×3

    WOD: 12:25 Rx
    Fumbled around with the rope at the start and wasted 20 sec. Amatuer hour

  2. Joel Carpenter 05/16/2017 at 1:35 am

    PP: 135 across
    PJ: 125 across – I am terrible at the jerk. Per goose I went light and worked on speed under the bar. Thanks Goose

    WOD: 11:04 (RXish DLs at 185# and double the number of singles)

  3. Jason Barrow 05/16/2017 at 1:34 am

    Courtney’s playlist was a treat.

    Push Press: 135#
    Push Jerk: 165#
    WOD: 6:58 Rx

  4. Chad Kucera 05/16/2017 at 1:24 am

    PP:185, 185, 195, 205, 205
    PJ: 205, 205, 215, 215, 215

    WOD: 9:05 Rx

  5. Trevor 05/16/2017 at 12:25 am

    135/155

    7:10 Rx.

  6. Daniela Bitto 05/16/2017 at 12:15 am

    Romanian DL for Strength, up to 175
    Wod: 8:58 RX

  7. Ben Brauer 05/15/2017 at 5:59 pm

    PP: 185-205
    PJ: 205-215
    WOD: 6:57 Rx

  8. Mike Quigley 05/15/2017 at 5:04 pm

    PP: 155 – 185
    PJ: 185 – 205
    WOD: 6:27 RX

  9. Eddy 05/15/2017 at 2:18 pm

    PP: 155×3
    PJ: 195×3
    WOD: 9:48 Rx

  10. Alec 05/15/2017 at 2:10 pm

    Jumped in for the WOD, 8:52Rx. A lot spicier than it looks!

  11. Brian Maser 05/15/2017 at 1:38 pm

    PP: 170#
    PJ: 180-200#
    WOD: 7:47 Rx