Strength
Deadlift
Heavy 5
Workout
4 RFT
15 Wall balls (20/14)
12 Hand release push ups
9 Sumo deadlift high pulls (115/75)
**Starting off the week with some heavy deadlifts. Hit a heavy single last Wednesday? Now you have something to shoot for, such as 80-85% of that number. Also, hopefully you have been keeping track of the weights you use to build up to your heavy 5/3/1. It’s not true that you can only use 45s and 25s. The 10s and 15s have value, too, as do the change plates. And you don’t have to add weight every round. If something felt off, hang out there for another set of 5, or just do 3 reps. Sure, you’ll have less time today than Wednesday, but that’s where knowing your build up weights comes into play so you can take the guess work out of the session.
The workout will use a version of the deadlift – a much lighter weight and adding in a high pull. But still focus on an aggressive leg drive to move the barbell instead of trying to PULL the bar off the ground. I’m thinking we can get some sub-10 scores on the board with this one.
Daily Read
Shoulder muscles: Anterior – CrossFit.com