Deficit Deadlifts – Wed 1.24.18

 In W.O.D.

Strength: Deficit deadlift 3-3-3-3-3 reps – Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

*This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.

Conditioning:  12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups

Men: 165 lb.
Women: 115 lb.

• Read: The Deadlift
• The Deadlift
The Hang Clean

This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups

Men: 125 lb.
Women: 85 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans

Men: 65 lb.
Women: 45 lb.

Registration for the CrossFit Open began Thursday, Jan. 11, 2018.  Ask your coach if the Open is something for you (hint:  It is, we program it as the gym WOD already).

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