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Tuesday 160510

A.
Every two minutes, for 10 minutes (5 sets):
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%
1x2x90%

B.
Every 90 seconds for 9 minutes (6 sets):
Deadlift
1x3x75%

Coach Alex’s Notes:
These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.

C.
Complete as many rounds as possible in 10 minutes of:
15 Toes to bar
135/95 pound Deadlift, 21 reps

Rest until the running clock reaches 15:00, then…

Complete as many rounds as possible in 5 minutes of:
15 Burpees
30 Double unders

CrossFit Bolton 20160502_171131

Deadlift