September 22, 2017
FRIDAY!
STRENGTH: (15:00)
5×5 “Floor Pause” Deadlift!
Perform progressively loading
sets of 5-5-5-5-5 Deadlifts for
the time allotted. Note: Your 5×5 does not include your warm up sets. No T&G sets! Form is Key! Partner Up!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION:
3 Rep Heavy “traditional” Deadlift (No Pause). UB or Singles are OK!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 OH Swings #44/25
16 Alt Plank Rows #25/15+ DB
50 Alt. Toe Taps (“16 Box)
200 M Run
MET CON: 12:00 AMRAP!
Goal: 4R-5R+
COMPETITOR:
9 Deadlifts #135/95
12 Shoulder to OH
9 Box Jump Overs “30/24
Parking Lot Sprint
RX:
9 Box Jump Overs “24/20
9 Deadlifts #115/75
12 Shoulder to OH
Parking Lot Sprint
PERFORMANCE:
Parking Lot Sprint
9 Deadlifts #95/65 (#75/45)
12 Shoulder to OH
9 Box Jump Overs “24/20
(9 Alt. Step Up’s Only)