POINTS & POUNDAGE

I am just posting the Work out of the Day today because I am soooo tired from yesterday's 10miler and today's Crossfit workout was CRAZY HARD...


Workout of the Day
Monday=Crossfit Delray Beach

"POINTS & POUNDAGE" 

Warmup

3 ROUNDS of: 

50 M High Knees

50 M Butt Kicks 
10 PVC OH Pass 
10 PVC Torso Twist 
10 PVC Good Mornings  

10PVC Back Squats

Technique&Development: DEADLIFT

WARMUP
SETS:
1 ROUND =
1 - Reg "Clean" Grip DL/ 1 - "Snatch" Grip DL/ 1 - "SUMO" Grip DL
3 ROUNDS =
1 CYCLE. Add 10 POUNDS every CYCLE for a total of 4 CYCLES.

WOD: "POINTS &POUNDAGE"

1 ROUND =2 Min. Suicide Run (For Max. POINTS)
2 Min. DEADLIFT (For Total POUNDS)
Complete5 ROUNDS. REST 1 MIN. Between rounds. Score TOTAL POINTS and TOTAL POUNDS. 

My Score: 90 points on the suicides(YEP came in last my friends!)
6,059 points for dead lifts
83 total reps of 73lbs Deadlifts


Cool down
800 meters


Scoring
SUICIDES: TOTAL POINTS (5-4-3-2-1)
Suicides-- set up 5 cones equally spaced over 50 M distance. Start run to furthest cone each cycle. Score 5 points for furthest, 4 for 4th, 3 for 3rd, 2 for 2nd, and 1 for 1st. Points only scored once back at start line. One complete cycle would = 15 points.

Scoring
DEADLIFTS: TOTAL POUNDS LIFTED
Total REPS x WEIGHT ON BAR = Total
Poundage for each round.


Quote of the Day
"Tomorrow is another day, and there will be another battle!"--Sebastian Coe