CrossFit Martha's Vineyard

Monday,Wednesday, Friday 7:15am class!

Our Teen Class has moved to Monday and Thursday at 6:30pm

WOD:

Option 1:
A. Deadlift 
9 - 7 - 5 - 3 - 5 - 7 - 9

make a lift every 3:00
Goal: Lift heavy for the given reps. No need to push for a 3RM, but if it happens, fantastic!
Maintain a double overhand grip today. No mixed grips!! GAME CHANGER!!!!!
Build in load through the set of 3. Then try to lift more on the second sets of 5-7-9 than in the first sets.
Our heaviest lift should be the set of 3
**Challenge for the day: Try to use the same weight we used on our set of 3 on our second set of 5**

B. Teams of 2

100 Ring Rows (feet elevated on Box)

Partner hold KBs in farmers carry position (70/53)

Option 2:
Goat
EMOM x 20
pick 2-4 movements and cycle thru emom