12/21/17

CrossFit 45 North – CrossFit

Warm-up

Weighted Bulgarian Split Squat (3 x 10 per leg @1111)

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 )

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Time

12 KB Snatches (6 per arm) 55/35

9 Pushups

6 Toes to Bar

Time Cap: 12 min

Post wod Mobility

cobra

doorway