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Monday 231218 Deadlift + Broad Jumps + Bike Sprints

We kick off a regular week of classes here at CrossFit Malibu with a 5×3 Deadlift with some springy jumps and bike sprints. I love what CrossFit HQ said about this workout… “Lift as heavy as possible while respecting the speed work. Add weight each round”. Respecting the speed work means choosing a DL load that still allows you to go absolutely ALL OUT on the bike.

Looking forward to NEXT week, our Holiday Schedule is as follows:
Monday, December 18th – Saturday December 23rd: regular schedule
Sunday, December 24th: Closed
Monday, December 25th: Closed
Tuesday, December 26th – Friday December 29th: 7am and 9am Classes
Saturday, December 30th: 8am and 9am Classes
Sunday, December 31st: Closed
Monday, January 1st: 9am Big Group Class

Brian and Mike brace the midline as they front rack lunge their way through a recent WOD

 

Workout of the day:
For load:
3-3-3-3-3-3
Deadlift

After each set complete:
5 broad jumps for max distance
Bike 10/8 calories as fast as possible

-rest 3 minutes between sets-

Lift as heavy as possible while respecting the speed work. Add weight each round.
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