OPEN:
Strength:
Pic courtesy of CrossFit King of Prussia
Sumo Deadlift – 12 sets of 2
Sets start every 60 seconds: work up to a heavy working set (at least 80%) of 1RM of regular Deadlift. If that’s easy, go heavier!
Post highest weight to comments/www.logwod.com
Video Courtesy of Team Super Training Gym. Lifting great Mark Bell covering the finer points of Sumo Deadlift. Good points to take away from here wind up the hamstrings and get the back set as you are getting yourself in position. Keep majority of your weight behind the bar, but still have the shoulders slightly in front. Ensure the shins make contact with the bar prior to lifting (means wear LONG SOCKS). HIP DRIVE!
WOD:
10min AMRAP:
10 Sit ups
10 Deficit (4″) Deadlifts (135/95)
10 Double Unders
Post rounds to comments/www.logwod.com
Video courtesy of Rogue Fitness. Again, Mark Bell going over the deficit Deadlift. This is a great variation whose increased range of motion is awesome to help the strength of both your lock out at the top of the move as well a the strength in your lift off the ground. Make sure you go no more than 4″ off the ground
Cash Out:
Catch O2
COMP:
Strength:
Sumo Deadlift – 12 sets of 2
Sets start every 60 seconds: work up to a heavy working set (at least 80%) of 1RM of regular Deadlift. IF that’s easy, go heavier!
Post highest weight to comments/www.logwod.com
Snatch High Pull 7 sets of 1 at 120% of Max Snatch weight
Post weight to comments/www.logwod.com
Video courtesy of CrossFit Durham. Why do high pulls? To get you more practice on the violent hip extension and explosive pulling. The higher you explode with the bar, the more room you’ll have to pull your body under the bar QUICKLY when you are doing regular snatch.
WOD:
10min AMRAP:
10 Sit ups
10 Deficit (4″) Deadlifts (185/135)
10 Double Unders
Post rounds to comments/www.logwod.com
Cash Out:
Work on One-Arm Snatch either…
Kettle Bell (video courtesy of Northstate CrossFit)
Dumbbell (video courtesy of CrossFit.com)
or
Barbell (Video of Kenny Leverich courtesy of Orange Coast CrossFit)
Get a minimum 2 sets of 5 per side.
CrossFit Team Offutt Tactical Fitness 