DeadLift

08 Games Throwback

Spend 15 minutes working on gymnastic progressions 5 rounds for time: 5 deadlifts (275/185) 10 Burpees Spend remainder of hour stretching and foam rolling

Double Trap Slap

Deadlift 10 reps @ 50% 8 reps @ 60% 6 reps @ 70% 4 reps @ 80% 2 reps @ 90% Rest 3 min between sets Amrap 12 min: 6 HSPU 9 deadlifts (225/155) 12 box jumps (24/20) **Sign up for the CF Open soon; check out more details in the Announcement link above.

Electric Avenue

Spend 15 minutes working to a heavy set of 5 deadlifts For time: 750m row -Then- 3 rounds of: 10 Deadlifts (245/165) 15 GHD sit-ups 20 wall ball (20/14) **The 2017 CrossFit Open registration starts Thursday, January 12th CROSSFIT GAME SITE.  This year we will incorporate an “intramural” concept.  This will be so much fun! […]

Roll Tide

In 15-20 min work to your heaviest 3 Rep Deadlift for the day. For time: 1000m row 50 box jumps (24/20) 25 OHS (115/85)

Buck Shot

Warm up: coaches choice In 15 minutes work to your heaviest 3 Rep Deadlift for the day For time: (SPRINT) 30 cal row 20 snatches (155/110) 30 cal row

How High Can You Go?

5 sets of: *Re-grip Deadlift x 3 Rest 2-3 min b/w sets *Each Rep must be returned to the ground with control.  Each rep must be a clear dead stop at the bottom (OPEN FINGERS to show Re-Grip) before pulling the next rep. Amrap 10 mins: 2-4-6-8-10-12-etc Handstand push ups Front squat (135/95)

Splash

5 sets of: Deadlift x 5 Rest 30 seconds Tall box jumps x 5 Rest 90 seconds Amrap 6 minutes: *Mutant makers (155/110) *1 Rep of Mutant makers = Squat Clean + Thruster (full lockout after bar leaves the shoulders; no redip) Cash out: 3 sets: 1 min plank hold 30 second left side plank […]

Rugrats

6 sets of: Deadlift x 3 Rest 2-3 min Amrap 8 minutes: 3 power snatch (115/85) 3 T2B 6 power snatch 6 T2B 9 power snatch 9 T2B Etc..