Heavy At Speed
It’s not uncommon for us to lift heavy and then dial it back for a workout using that same movement. It’s a good way to make sure you’ve prepped your tissues for major load, reinforce your movement patterns, and ensure can handle what’s yet to come.
Today’s not quite one of those days. The WOD deadlifts are RXd at a hefty 315 or 205 pounds, intentionally aiming at DLs for reps and speed that are significantly above your bodyweight. That means we’ll be spending more time at the outset working those deadlifts up in sets of three and determining what kind of weight we can reach for when it’s time to rock and roll.
Don’t back down the weights too much today. We’re looking for max load within safely practicable and repeatable capacity limitations – not a cakewalk.
STRENGTH:
Deadlift
3-3-3-3-3
WOD:
Cash-In: 800M Run
– then –
9-6-3
Deadlift (315/205)
Burpee Box Jump (24/20)
- Time Cap 10 mins