Deadlift Friday

CrossFit Return – WOD

Part A

Sumo Deadlift (5 x 6 (25 mins))

Keep vertical shins and shoulders outside the bar. Set up you feet outside your hands and ensure you lead with your chest when lifting.

Skipping

Work on the skill of double unders and go with a coach to work on your progressions. If you are comfortable with this skill then attempt Flight Simulator

10-20-30-40-50-40-30-20-10

Unbroken Double Unders

*Rest as needed in between sets

If you struggle with this volume but still want to challenge yourself then half the reps but still go unbroken:

5-10-15-20-25-20-15-10-5

Part B

Metcon (AMRAP – Rounds)

14 min AMRAP

– 12 Deadlifts (100/70kg)

– 10 Push Ups

– 8 Prisoner Box Step ups e/leg (24/20″)

Rest 30 secs