PAUSE DEADLIFTS?

CrossFit FTM – CrossFit

Warm-up

Quick Deadlift Warm Up (No Measure)

400 M Run, Row, Ski, or .5 Mile Assault bike

2 Rounds

Down Dog, 30 Seconds

Upward Dog, 30 Seconds

Side Lunge, 20 reps

single leg touches, 10/side

Strength

Deadlift (7 x 3 @ 65% of 3 rm E2MOM)

Pulling from the floor, pause below the knee for 2 seconds, above the knee for 2 seconds, lock out, return to the floor.

Base this off the 3 rm we did on monday.

Gymnastics

Muscle-ups (7 x 3-7 E2MOM)

Sub: Strict Ring Dips for MU’s

Metcon

Metcon (Time)

For Time (10-12 min cap)

25 Calorie row/ski/bike

50 KB Snatch (25R+L)

75 Push Ups
partition the KBSnatches however, but keep the work even between arms