150213


Main – CrossFit

Weightlifting

Pause Deadlift (5×5)



Pause immediately off the floor. Less than an inch. Budge it, then pause for 2 seconds, then finish the pull. Focus on keeping shoulders back and down during that pause and throughout the lift.

You will not be hitting close to your regular 5 rep max, that’s ok.

Metcon

Metcon (Time)

10 Rounds For Time:

10 Handstand Push Ups

10 Power Cleans (135/95lbs)

20 Minute Cap


Power clean weight should be medium/light at absolute most.

KEEP YOUR CHEST UP AND SHOULDER BAAAACKKKK. 100 power cleans is quite a bit … you will get fatigued, DO NOT GET LAZY. Ass down, chest up.

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