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19
Jul

7/19/17

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 60% @3330)

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

Deficit Deadlift ( Deficit Deadlift 3 sets x 5 reps @ 65% linked )

Metcon

Try to force yourself to do not constantly drop from the dop on the deadlifts

The Messier (Time)

3 Rounds for Time

Row 250 m

10 Deadlifts (245/175)

10 Bar Facing Burpees

Cash out: 5 Rope Climbs

Rx+: 5 Legless Rope Climbs

Post wod Mobility

cobra

pigeon

doorway

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