Retro Intensity WOD for Dec 17,2018 http://retrointensity.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20181217 Daily Workout for Dec 17,2018 en-us Mon, 17 Dec 2018 00:00:00 MST Mon, 17 Dec 2018 04:02:06 MST Retro Intensity WOD for Dec 17,2018 http://retrointensity.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20181217 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://retrointensity.rxgymsoftware.com/images/htg_logo_rss.gif 39 31 Neversate Wave 1/Week 4/Day 1 Mon,Dec 17,2018 http://retrointensity.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20181217 http://retrointensity.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20181217 Mon, 17 Dec 2018 00:00:00 MST CONDITIONING - 15, 12, 10 Reps of <br /><br />Dimel Deadlifts @ 35-40% of Your 1RM<br />Pull-Ups <br />100 Foot Burpee Broad Jumps<br /><br />BUILD - You Have a STRICT 15 Minutes to work up to 70%-75% of Your 1RM Deadlift or Split Jerk. Once you are there, You will be ADDING WEIGHT for this workout. FEEL FREE to use another variation such as the Car deadlift, Trap Bar, 18”, Farmer’s Handle, etc<br /><br />STRENGTH - 15 Minute Time Cap<br /><br />3 Rounds<br /><br />15 Kettlebell Swings With a Different Grip Object.<br />3/2/AMRAP* Deadlifts @ 80%/85%/90% of Your 1RM <br />:20 Seconds Bandy Twisty Things (https://youtu.be/vw036MghdXY?t=455)<br />:20 Seconds Burpee Pull-Ups<br /><br />*If your First Rep @ 90% goes EXTREMELY well, Stop the Set. But ONLY IF you are sure that you can break a PR today. DO NOT MISS reps! Only go for a PR if you are ABSOLUTELY sure you have it. You will have the opportunity to do this every month for each exercise to keep your percentages as relevant as possible. But Again, Don’t Miss Reps. <br /><br /><br /><br />ASSISTANCE FINISHER <br />'KING KONG'<br />3 Rounds For Time: <br /><br />1 Deadlift (455/320 lb)<br />2 Muscle-Ups<br />3 Squat Cleans (250/175 lb)<br />4 Handstand Push Ups