Sep 25, 2010 121
Tribe goes to Crossfit South Philly for Fight Gone Bad V.
Strength: Deadlift – Establish a 1RM
Metcon:
Part A – 21-15-9 of:
Burpees
KB Swings (2 / 1.5)
Scale movements, reps (e.g., 15-12-9), and/or weight as needed so that individuals finish Part A in 5 minutes or less.
Part B – Immediately after Part A, perform AMRAP deadlift (275/190 or 70-75% of 1RM) in 2 minutes
Two separate scores – Total time for Part A and total reps for Part B
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
