CrossFit Cambridge – CrossFit
Pause Deadlift (5 Sets of 3)
Pause for TWO seconds an INCH off the floor. AND pause for TWO seconds JUST above your knees. This will be considerably less than your regular heavy set of three.
Focus is on positioning. Ensure you have proper positioning at each of those pauses. It’s going to be pretty tough on your core as well.
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Push Press (95/65lbs)
10 Box Jumps
10 Russian KB Swings (24/16kg)
RX+ 115/75lbs + 32/16kg
Really focus on “snapping” your glutes and keeping a “plank” like position at the top of the swing. Don’t worry about the height of the swing.