Inaugural Ladies champ Cat. Circa 2013 WoD on the ROD Games.
Pic: Frankie Lee Matthews.

WoD - "The Wheels Keep On Turning"

[A]: 

8 Mins to find a:

"Heavy 3" Deadlift.

.

[B]: 

3 Rounds For Time:

15 Deadlifts (100 / 70 kg)

15 Box Jumps (24 / 20")

.

• Some classic Strength & Conditioning WoD today. Lift something heavy then lighten the bar & move FAST!
• Hitting a "Heavy 3" is just that. Build the weight appropriately in the time allotted and lift some heavy sets. It not about chasing set percentages or maxing out!
• WoD wise, this is FAST! Within finding top-level Fitness from a CrossFit program our endeavour is "Increased Work Capacity". Part of the ways to get here is to Move Large Loads, Long Distances & Quickly. Choose a weight on the bar you can go unbroken on round 1 at least.
• View this as "Threshold Training". Rather than go out hot and peter away. Hit some constant split times per round. Lets not confuse this with easy pacing! Threshold training is you workout at or just under your limit before any wheels would fall off. This is a LOT harder to pull off than it sounds!
• Go for it.
• Hold the standards. Form is priority as always.
• 12 Minute Time Cap. Aim well below that. Scale As needed.

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Post Best LOAD form part A, then your TIME to Beyond The Whiteboard.

Watch this.

scores. 24/10/17