10am
Skill: Deadlift 5×5
WOD: For time:
Deadlift, 21 reps
Run 750 meters
Deadlift, 15 reps
Run 750 meters
Deadlift, 9 reps
Run 750 meters
Post your load and total time to comments
11am Skills & Drills
Deadlift, SDHP (Sumo Deadlift High Pull), Medball Clean
The Quick and the Deadlifts. (Free CFJ article)
Andy vs Deadlift
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fun workout , although I may sleep in and do this one from home.
if you do it from home, use 45-55% of your 1RM for the DL to maximize power output
CFWU x 10 x 3 rounds
samson stretch
OH Squat w/ pvc
Pullups c2b
pushups
squats
Deadlift 5×5
135×5 WU
185×5 WU
185×5
235×5
255×5
275×5
305×5
305×2 (lost grip)
MetCon
21 reps @ 185
run 800 m
15 reps @ 185
run 800m
9 reps @ 185
run 800m
20:23 (about 250m of each run was uphill)
Slow – but I was completely wrecked from the 5×5. 305 is a new PR and I really concentrated on form. I kept the bar over my foot – my chest over the bar and my ass as back as I could with the bar as close to my shins as possible (gonna be bruised tom.). My hands are killing me – overall though good day and fun metcon.