Friday, June 23

Complete each set at 90-95% effort. Deadlifts should be challenging but capable of being done unbroken. Wallballs should be done in 2 sets or less. 2:00 rest will ensure athletes performance does not fall off too much. By this point we’ve done several workouts with touch n go deadlifts so you should be getting comfortable with this movement. Make sure you are NOT leaving your hips high and dropping your hips when the bar passes your knees to ensure we are using posterior chain and not just lower back.

Wide Stance Box Back Squat: 8 x 3 @50-60% of 1RM, every 60s.
– use 13-15″” Box.
– Ensure each set is done explosively + athletes sit back on the box

Deadlift, Touch n Go: 4 x 4. Rest 90s
– Warming up for Metcon

“Dead Ball”
5 RFT:
10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rest 2:00

Rx+:(225, 155)
L3: (185, 125)
L2: (155, 105) (14, 10)
L1: (135, 95) (10, 8)
Score = total time
20:00 Cap


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