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7
Dec

12/7/17

CrossFit 45 North – CrossFit

Warm-up

Weighted Bulgarian Split Squat (3 x 10 per leg @1111)

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 8 minutes

10 Kettlebell Deadlifts 72/55

2 Bar MU

RX+

Boys:

15 KB Deadlifts 80

3 Bar MU

Gals

10 Kettlebell Deadlifts 72

3 Bar MU

Post wod Mobility

cobra

pigeon

doorway

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