10/23/18

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

FOr the 600 run the normal 400 plus door to door (yes long ways)

Baby Hands (Time)

3 RFT

600 M Run

1 min static hangs (cumulative)

10 Sumo deadlifts 225/185

RX+: Use axel bar

Time Cap:

14 min

Body Weight Burn

Metcon (Time)

3 RFT

600 m run

1 min static hangs (cummulative)

10 box jump overs

time cap: 14 min