Mar
17
2017

Crossfit Syosset/ Friday, March 17th

Of course The Open wod includes all the Exercises I’ve programmed in the last two days.
Shocking!

Skill:
Double Kettelbell
Single Leg Deadlift  5 x 10

Anyway, here it is:

WORKOUT 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups*

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*Movement varies by division

VARIATIONS

*****Rx’d: (Ages 16-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*****Teenagers 14-15:

Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

*****Masters 55+:

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.

Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

*****Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

*****Scaled Teenagers 14-15:

Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups
Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target
and perform hand-release push-ups

*****Scaled Masters 55+:

Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

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