Friday, Sept. 23 CrossFit Workout of the Day
Mobility: Check out these hamstring mobs specific to deadlifting. Be mindful of too much static stretching prior to lifting though; keep the warmup dynamic and the cool down static.
Warm up
7 minutes:
8 good mornings
8 single leg deadlifts
8 hollow rocks
30 second plank
Strength
Deadlift
Performance: 70%x3, 80%x3, 90%xAMRAP
*Percentages are based on 90%+5# of your 1 RM.
Fitness: 3×5, across
Conditioning
8 minute AMRAP:
5 deadlifts
4 hang cleans (any style)
3 front squats
2 shoulder to overhead
1 ground to overhead (any style)
Lurong participants, choose a level
Level 3: 185/125
Level 2: 135/85 (yes, 85 – not 95)
Level 1: 65/35
2016 09 22