Double Down – CFS

Jun 6th, 2016

Category: CrossFit

Double Down – CFS

Mete & Mesut

Mete & Mesut

Strength
Deadlift
3-3-3-3-3
-Between sets complete 5 Single leg deadlifts each leg with a KB or DB

WOD
3 Rounds
15 Chest to Bar Pull-ups
15 Burpee Lateral Hops
15 Shoulder to Overhead (135,95)

L2 – 115, 75 / 10 C2B
L1 – 95, 55 / Regular pull ups

– Coaches Tip –
Take your pull up game to the next level by committing to Chest to Bar Pull Ups in the WOD. Use extra bands or reduce the # of reps to 12 or 10 to make that goal achievable.

DISCUSSION 13 Comments

  1. Nick Alonso 06/07/2016 at 1:20 pm

    DL: 335#
    WOD: 12:57 Rx

  2. Joel 06/07/2016 at 12:25 pm

    Deadlift: 305# x 3
    WOD: 14:04 95#, my chest to bars are way too slow

  3. Trevor Crean 06/07/2016 at 12:49 am

    DL: 345# x 3(PR)
    WOD: 12:08 L2
    <3 Monday Deadlifts.

  4. jason barrow 06/07/2016 at 12:43 am

    Never too hot for deadlift pants.

    Deadlift: 365×3 (new 3RM)
    WOD: 16:07 Rx

  5. Ryan Gould 06/07/2016 at 12:33 am

    DL: 265×3
    WOD: 15:40 @95#
    The hands felt awful on everything today, going straight to CVS to buy a pumice stone

  6. Liz Crean 06/06/2016 at 11:44 pm

    Deadlift:195
    Wod: 12:13 rx

  7. Tom Kuchenreuther 06/06/2016 at 11:04 pm

    DL: 385×3
    WOD: 10:59rx

  8. Brian M. Maser 06/06/2016 at 6:10 pm

    DL: 225/2p
    WOD: 11:25 Rx

  9. Mike Quigley 06/06/2016 at 4:36 pm

    DL – 335#/2P
    WOD – 12:28 Rx

  10. KB 06/06/2016 at 3:21 pm

    Need to find a balance with the conditioning and strength
    Started at L2 quickly went down to 55# and 10 reps with a red band for chest to bar Over time cap Workout was tougher then it looked

  11. Marc Piccuirro 06/06/2016 at 2:02 pm

    DL: 345/2pood
    WOD: 8:17

  12. Crowley 06/06/2016 at 1:37 pm

    strength: deadlift up to 335×3, sldl w/ 62# kb
    wod: 8:57 rx

  13. Frawls 06/06/2016 at 12:47 pm

    DL: 315×3 w/ clean grip and pause at bottom to work on pull.
    WOD: 13:17 Rx – bit off a little more than I could chew on this one. Couldn’t make it under the 10 minute cap.