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August 22, 2019

By | Workout of the Day | No Comments

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day

WOD

3 Rounds for time

50 Sit-ups
15 Hang power clean 155/105 lb

Workout notes

Today’s workout is a three round couplet with a high rep bodyweight movement and a moderately heavy load on the barbell.   The benchmark load on the hang power clean is a little bit on the heavy side.  If you do decide to bump up the weight on your barbell test the weight and be sure you can get through the round of fifteen in a least 2-3 sets.  The sit-up volume is on the higher side.  If you are new to CrossFit or that level of volume scale the total number if needed.

 

 

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