10/10/17

Announcements

Lori’s going away PARTY and
Barbells for Boobs Fundraiser
OCTOBER 20TH! 5:30pm

Come Celebrate Lori moving to Florida for her new adventure by doing GRACE 🙂 This is the Barbells for Boobs Fundraiser workout we will be doing as an individual or two person team! Minimum of $5 per person to all go towards Barbells for Boobs.

CrossFit 45 North – CrossFit

Weightlifting

Goal for these deadlifts is to work on developing the strength to be able to do touch and go deadlifts. Relying on dropping at the top too much.

Tempo Deadlift (3 sets x 5 reps at 70% @3330)

Hold at top of deadlift for 3 seconds and take 3 seconds to lower the bar to the ground

NO MIX GRIP!!!

Deficit Deadlift ( Deficit Deadlift 3 sets x 5 reps @ 75% linked )

Metcon

Metcon (AMRAP – Reps)

AMRAP 16 Min

10 Toes to Bar

10 Right Arm Dumbbell Deadlifts (50/40)

200 m Right Arm Dumbbell Farmer Carry

10 Toes to Bar

10 Left Arm Dumbbell DL

200 m Left Arm Dumbbell Farmer Carry

Each 100 m (half way) is 1 rep

Post wod Mobility

cobra

doorway