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Monday, February 6

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RXD
Sumo Deadlift
1-1-1-1-1-1
FIT
Deadlift
3-3-3-3-3-3

Today we are going heavy with the Sumo Deadlift. It isn’t a common lift in CrossFit and some might argue that it has poor crossover for the other functional movements in CrossFit. We disagree. The position that the Sumo Deadlift puts you in requires different Hip mobility than a conventional Deadlift and demands a lot from the Quads.

Scoring

Record all 6 sets of 1 (or 3).

WOD Goal

For those athletes who are familiar with the Sumo Deadlift, the goal should be to go heavy across all 6 sets. For those who are newer to the movement, use an incremental method across the sets.

Beyond RXD

PART 1

Front Squat (pause)
3-2-2-1-1-1

NOTE: Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR or heavier. Compare to 1/25/2017.

PART 2

As many reps as possible in 10 minutes:
10 Thrusters (105/70)
2 Rope climbs (15ft.)

NOTE: Goal is 7+ rounds. Get back on that second rope climb as quick as you can, as that is where time will get away from you.

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