Tuesday 9-13-16

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CrossFit Lifted – CrossFit

1RM Deadlift

Find a heavy* deadlift for 1 rep

*heavy will be whatever you can lift one time with proper form and technique
15 minutes to establish a new 1RM

Metcon (Time)

3 rounds for time:

800m run

30 Russian KB Swings (70/53)

20 min. Cap

NOTE: if you feel the 800m run will take you longer than 5 minutes, please scale to 600 and post in the results.

Cash out

1 set:

Hand over hand rope pull x 200 ft. (75/55)


NOTE: the athlete in this demo video is standing taller than I would like. Sit back into your quads a bit more while still keeping tension on your hamstrings. Keep the pulls short and close to the body (the arms should stay bent the entire time)

Pull the rope of the sled into you, step back until the rope is fully extended and repeat this process until you have accumulated 200 feet.

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