8/19/15 – Deadlifts & RDLs

CrossFit Performance

STRENGTH

RDL@33X1, 4×8, rest 2:00

*no mixed grip

METCON

3 Rounds for Time

200m Farmers Carry (53/35)

20 Burpee Pullups/15 Burpees + 15 Jumping Pullups

CrossFit Fundamentals

SKILL

A. Deadlift Review

B. Deadlift, 3×10, rest 2:00

METCON

3 Rounds for Time

15 Deadlifts (moderate)

15 Box Jumps (24/20)

Strength Class

A. High Hang Clean + Low Hang Clean + Jerk, 70% 1RM, +5% x3

B. BTN Split Jerk + Split Jerk, 5×1, rest :60

aim for weight of 1st set of A

C1. Split dumbbell press, 3×8

C2. Single Arm DB Row (chinese), 3×8 each (:30/:90 rest)