S/S/S:

Beginner: Deadlift 1×5, 1×5+

@ 75% 1RM (set 2Apr)

Intermediate: Find Deadlift 5RM

15 min time cap

Post weight used to Comments

Anyone with less than a year of training under your belt, you should do the beginner rep scheme.  For those over a year of training, go with the intermediate rep scheme.

For the beginners, the last set says 5+, meaning hit at least 5 reps.  Once you get to five, keep going until you can no longer complete safe, successful reps.  We (the coaches) will be watching you.  If we see your form break waaaaaaayyyyy down, don;t take it personal if we tell you to put the weight down.  We’re looking out for your safety.

WOD:

10 min Mobility Work  

Work on anything that is sore, then…

10 min Pistol Work

https://www.youtube.com/watch?v=FQsdqNs6qEQ

Video courtesy of CrossFit Team Offutt Tactical Fitness.  For those having trouble with pistols, this is a great drill to build stability.