9/1/17

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

NO MIX GRIP!!!

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

Metcon

Metcon (AMRAP – Reps)

5 Round EMOM:

Max Reps in 30 seconds of each movement; rest for 30 seconds

Min 1: Dumbbell Snatches

Min 2: Box Jumps

Min 3: Dumbell Lunges

Min 4: toes to bar

RX: 50/40

For DB Lunge – dumbbell is held at side in one hand, can switch hands after 15 seconds

Score is total reps

Post wod Mobility

cobra

doorway