Nukes.

Todays WOD - "Nukes"

8 minutes to complete:
1-mile run
315-lb/225-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb/135-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb/95-lb. overhead squats, max reps

 

 

 

...Potentially one of the more bad ass workouts I've ever seen... with that said this workout as prescribed is meant to tear up even the most veteran of crossfitters... so we're going to mod this workout just a bit to make it reasonable.

 

ELITE = workout above

RX =

10 minutes to complete:
1-mile run
225/155 lbs. deadlifts, max reps
Then, 12 minutes to complete:
1-mile run
155/105 lbs. power cleans, max reps
Then, 13 minutes to complete:
1-mile run
95/65 lbs. overhead squats, max reps

 

Scaled = 

10 minutes to complete:
1200m run
135/95 lbs. deadlifts, max reps
Then, 12 minutes to complete:
1200m run
95/65 lbs. power cleans, max reps
Then, 13 minutes to complete:
1-mile run
65/45 lbs. overhead squats, max reps

Just a little Strict L-Pull Up action in one of our first workouts today. Some deficit HSPU, Power Clean n jerk, Box Jumps to get us going.. then came the slaughter of the rowing workout that was programmed.. awful.   CrossFit HYPE, East Boca Raton's premier athletic training facility

Just a little Strict L-Pull Up action in one of our first workouts today. Some deficit HSPU, Power Clean n jerk, Box Jumps to get us going.. then came the slaughter of the rowing workout that was programmed.. awful.

 

CrossFit HYPE, East Boca Raton's premier athletic training facility