Deadlift Protocol and 11.3

NIGHT OF RECORDS

Join your coaches on  Friday, November 10th at 6:30pm to work on skill and strength for Bench Press, Back Squat, Snatch, Clean, Jerk and Deadlift

Plan to PR! and BYOB to celebrate!

Location: CrossFit  Cedar Park

 

Core Strength
50 N 50 GHD
Skill
PISTOL PROGRESSIONS
Pistol progressions
to a box/on a box
assisted (band/partner)
heel elevated
holding a plate
Strength
DEADLIFT PROTOCOL
Warm Up Deadlift to 80-85%
Then
3 Sets of
3- Half range Deadlifts (floor to top of knee)
3- Box Jumps
Rest 3-4 minutes between each set.
DEADLIFTS 3X3
 
wod
11.3 AMRAP
Squat Clean and Jerks
Complete as many as possible in 5 minutes
RX – 165/110
S1 – 135/95
S2 – 95/65
Madmobi
Press ups
Shoulder Bully
Lat Band Stretch

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