Thursday night Panchick and Bridges will go head to head in 14.4!
S/S/S:
Clean Deadlift 3RM
15 min time cap.
Clean deadlift description starts at 3:49 in the video. You’re going to get set up just like you would for a clean. You will only pull until the bar hits the “strike” point on the hip during a clean. Knees and hips are still slightly bent. This is not a touch and go, you will re-set every time. The benefit of this move is to improve your clean, not your deadlift, so treat it as a tool to improve your olympic lifts. If grip strength becomes a limiting factor use the hook grip, and if that still doesn’t help, use wraps if you have them. Just use caution when using wraps for any heavy lift. Video courtesy of Technique WOD.
Post weight to comments/ LogWOD
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WOD:
“Posterior Dumbbell Complex”
5 Working Rounds,
Each For Load (Increase weight each round):
3 One Arm/One Leg Dumbbell Deadlift
3 Dumbbell Row (free hand brace on knee)
3 One Arm Dumbbell Snatch
One round equals all the non-dominate arm, then all dominate arm. Rest as needed between rounds. Don’t sit too long though. The goal here is to focus on increasing your weight, not about time.
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Xtra- Work:
5 sets
10 Barbell Good Mornings as heavy as comfortable
Keep solid form on the lower back
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CrossFit Team Offutt Tactical Fitness 