1/19/16 – Deadlift Progression

CrossFit Performance

A. Hamstring Mobility

B. Deadlift @21X1, 4×6, rest 2:00

*heavier than last week

METCON

4 Rounds for Time

20 Hang Power Cleans (light/mod)

15 Toes to Rings/Strict K2E

100 DU/Singles

CrossFit Fundamentals

A. Review of the Press, Push Press and Push Jerk

B. Press, 3×3 (mod-heavy)

C. Push Press, 3×5 (same weight)

D. Push Jerk, 3×7 (same weight)

METCON

:30 ME Air Dyne

: 30 ME Push Jerk

:30 ME Air Dyne

Rest 2:00, x3-4

Strength Class

A. Back Squat, 4×4

B. 1 1/4 Front Squats, 3×5

C. Deadlifts, 4×5, increasing

D. OH DB Lunges – collect 20 each leg

*goal of D. is overhead stability