WOD 0254 “DEADLIFT”

Sep 13th, 2013

Comments: 1
Category: CROSSFIT WOD

WOD 0254 “DEADLIFT”

WARM UP:
DROM
MOBILITY

STRENGTH:
DEADLIFT 2 SETS 50%X8, 80% X 3, 85% X 3, 90% X AMRAP

STRAIGHT LEG DEADLIFT 4 X 6 (HEAVY BUT PERFECT TECHNIQUE)

GRIP PULL UP 4 X MAX

GLUTE HAM RAISES 3 X MAX

WOD:
TEAM WOD
AS A 2 MAN TEAM:
BAR MAY NOT BE SET DOWN FOR ENTIRE WOD, YOU CAN REST ON HIPS OR THIGHS AND HAND BAR OFF TO PARTNER.
100 HANG POWER CLEANS 115/75
FOR TIME.
** PENALTY FOR SETTING BAR DOWN OR DROPPING BAR IS 10 BURPEES PER TEAMMATE.

DISCUSSION 1 Comments

  1. Jason Reddingius September 14, 2013 at 3:33 am

    Deadlift: 250# x 10 x 10, 375# x 5, 405# x 5, 425# x 4
    SLDL: 135# x 6 x 6, 185# x 6 x 6
    Cloth grip pullups: x 10 x 9
    Dog Bone: x6 x5
    GHR: x5 x5 x5
    WOD: 3 man team (150 cleans total): 4:48 unbroken

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