OPEN:
Strength:
Deadlift 2 sets of 5, the one set of 5+
Sets start every 90 seconds
Try to go at least 5 pounds heavier each set then what you used on 10Oct
Post highest successful weight used to comments/www.logwod.com
Video courtesy of CrossFit HQ. Coach Rip going over proper set up for Deadlifts. This is a usually overlooked part of the lft as folks just want to pick the weight up. IF you don’t properly postion yourself for the lift, you could injure yourself.
WOD:
3 Rounds For Time:
10 Deadlifts 225/165
400 M run
Rest 3 minutes
Enter time to comments/www.logwod.com
Cash Out:
Stretch Hamstrings – 5 min
Hang from Pull Up Bar – 1 min
COMP:
Strength:
Reverse Hyper Extension 3 x 15 @50/30
Deadlift 2×5, then 1 set of 5+
Try to go at least 5 pounds heavier each set then what you used on 10Oct
Post highest successful weight used to comments/www.logwod.com
Snatch Pull @ 120% of 1RM
6 sets of 1
Post highest weight used to comments/www.logwod.com
WOD:
3 Rounds For Time:
10 Deadlifts 225/165
400 M run
Rest 3 minutes
Enter time to comments/www.logwod.com
followed by…
GHD Hyper extension 4×10
CrossFit Team Offutt Tactical Fitness 