Strength:
Deficit Deadlifts
15 Minutes to set a 5RM
Post highest successful 5 Rep set to comments/LogWOD
Video courtesy of Rogue Fitness. Mark Bell going over the deficit Dead lift. 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, so we will be using the 45# plates. Use the 15 minutes wisely. After movement prep, I would suggest doing a few sets at 8,7,6 reps before getting into the sets of five. Remember, form is key. If you start losing form for heavier weight, that means you are going too heavy. Slopping form to try to go heavier leads to one thing. Injury. We don’t like injuries. We like having you in class. Don’t get injured.
WOD:
8 Rounds For Time:
-6 front squats (95/65) Bar starts on the ground
-3 Burpees
Post time to comments/LogWOD
Extra Credit:
Go hit the pool and swim 500M for time
Cash Out:
50 Chin Ups (Strict), broken up however you need
What a great crew that made it out for the 0900 New Year’s class. Way to start the year folks! What are some of your goals for 2013? Get in here and get ’em done! CAN!
CrossFit Team Offutt Tactical Fitness 