20191202

S/S/S:

Clean Pulls

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our third time hitting Clean Pulls this cycle.  The reps drop to 3, so goal is to go heavier than the 3X5 week.  Again, we’re using this to help strengthen our first pull in our cleans.  Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.

WOD:

12 Min AMRAP:

2 Deadlifts (225/155)

2 Devil’s Press (50/35)

4 Deadlifts (225/155)

4 Devil’s Press (50/35)

6 Deadlifts (225/155)

6 Devil’s Press (50/35)

…etc. (increase by 2 ea round)

Video courtesy of CrossFit Federal Hill.  Quick demo on Devil’s Press. 12 Min ascending ladder with Deadlifts and Devils Press.  Make sure to keep the back nice and flat during the deads and find a good rhythm on the Devils Press.

 

Scaling Options:

Bar weight -> 185/130 -> 165/115 -> As needed (Elite – 275/195)

DB weight -> 35/25 -> as needed (Elite – 70/50)

 

Cool Down:

Back Extension on GHD – 3×15

Video courtesy of CrossFit HQ

 

Roll out hamstrings – 20 passes per leg

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