12/20/18
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 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)
22 Deadlifts – 225/155
22 KB Snatch 55/35
22 Ring Dips
16 Deadlifts – 275/185
16 KB Snatch
16 Ring Dips
10 Deadlifts – 305/205
10 Kb Snatch
10 Ring Dips
KB snatch doesn’t have to alternate but must be even across both arms
Time Cap: 10 min
RX+ Time Cap: 8 min
Body Weight Burn
Metcon (Time)
22 KB Deadlifts -55/35 each side
22 KB Snatch 35/25
22 Pushups
16 KB Deadlifts
16 KB Snatch
16 Pushups
10 Deadlifts
10 KB Snatch
10 Pushups
Time Cap: 10 min
