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Home CrossFit

WOD: Friday 250704

July 4, 2025
in CrossFit
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WOD: Friday 250704


Yay Deadlifts!

• Teaching Transient & Class Overview

In the present day’s session develops posterior chain energy and explosive energy by means of a centered energy block paired with a high-intensity metabolic conditioning piece. The energy portion consists of 4 units each 2:half-hour of deadlifts at progressively heavier hundreds, beginning at 70% and advancing to 80%+ of 1RM. Every set is paired with two banded broad jumps to advertise hip explosiveness and energy switch, reinforcing pace off the bottom and reactive energy.

The conditioning piece, “Coronary heart-Formed Field,” is a 7-minute AMRAP combining 5 devils presses and 35 double unders per spherical. The devils press challenges full-body coordination and shoulder endurance, requiring managed, environment friendly motion with dumbbells loaded at 50/35 lb (22.5/15 kg). Double unders present a fast-paced cardiovascular stimulus, demanding rhythm and timing. Athletes ought to purpose for regular pacing and fast transitions to maximise whole output throughout this exercise.

energy:

Each 2:30 x 4 Units;

4 Deadlifts + 2 Banded Broad Jumps

metcon: “Coronary heart-Formed Field”

Full as many rounds as doable in 7 minutes of:

5 Satan Press, 50/35 lbs

35 Double Unders

Equipment:

4 rounds for high quality of:

12 GHD Reverse Hypers, decide load

12 Ring Hamstring Curls

Ft Elevated Hamstring Bridge, 20 secs



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