11/20/18

CrossFit 45 North – CrossFit

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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 )

BWB Cardio

50 Right Side Luggage Deadlifts

50 Left side luggage deadlifts

100 lateral jumps over object like bar o

Metcon

Metcon (Time)

10 to 1 in 15 min – 6 box jump overs after each round – finish with box jump overs

Floor press

Weighted Situps

Seated on Floor Dumbbell Press (alternating – “resting arm stays in air”)

Dumbbell deadlift

To do this RX – all reps must be unbroken

If you do not finish count the box jump overs in reps left – each rep is 1 second added to 15 min

Weighted situps are with your dumbbells