DL- Friday, May 24th, 2019
The dead lift is one of our most functional movements, when done correctly it can build mid line stabilization, posterior strength and explosive power. It is not something to be mistreated or taken lightly. The focus must always be on the position and the lift but its real-life application is almost every day. Whether its a dead lift and sumo dead lift or a kb/trap dead lift its how we pick things up and its how we move heavy loads from the ground.
take some time today to respect the dead lift and perfect your technique.
Focus:
every 90 secs
1 Dead lift
1 Hang Power Clean
3 Front Squat (3 sec pause in bottom)
WOD :
On a 20 Minute running clock
0:00-8:00
21-15-9
T2B
Front Squat 135/95
8:00-9:00 Add weight & Rest
9:00- 15:00
15-12-9
Deadlift 225/155
Lateral Burpee over bar
15:00- 16:00 Change Weight & Rest
16:00-20:00
AMRAP
6 Hang Power Cleans 135/95
12 Box jumps overs 20"
Level 2:
On a running Clock
0:00-8:00
21-15-9
Knee Raise
Front Squat 75/55
8:00-9:00 Add weight & Rest
9:00- 15:00
15-12-9
Deadlift 135/95
Lateral Burpee over bar
15:00- 16:00 Change Weight & Rest
16:00-20:00
AMRAP
6 Hang Power Cleans 95/65
12 Lateral Box/step jumps overs 16/12"
Level 1:
On a running Clock
0:00-8:00
15-12-9
Toes 2 Rack
Front Squat 95/65
8:00-9:00 Add weight & Rest
9:00- 15:00
12-9-6
Deadlift 115/75
Lateral Burpee over bar
15:00- 16:00 Change Weight & Rest
16:00-20:00
AMRAP
4 Hang Power Cleans 75/55
8 lateral Box jumps overs 12/8"
Cash Out:
Coaches Choice
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Check back each night at 8pm for the next days WOD
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Contact us:
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006
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