Pic courtesy of CrossFit Ft. Hood.  Don’t be scared!  Finish off re-test week strong!!!

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Compare to 15Jan2020

Video courtesy of Untamed Strength.

:   Time to re-test our Snatch Grip Deadlifts 5X5!  If you’ve hit the last 9 weeks hard, we should see a weight jump today!

Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward).  Grab the bar in a snatch grip (hook grip the fingers), use straps if you want.  Shoulder blades should be over the barbell.  Engage the lats and chest up.  Drive the feet through the floor as you stand.  Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out.  Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep.

WOD:

Alternating On the Minute x 12 Min:

Minute 1: 12/9 Cal Row

Minute 2: 3 Deadlifts (Climbing)

Start around 50% of 1RM deadlift, and build

A little weight-building EMOM to finish off the week!  While our focus has been Snatch-grip Deadlifts for the last 9 weeks, today will be a fun time to pick up some heavy weight in a conventional deadlift grip!  Have fun with this one!  Make the jumps in weight based off feel.  If you are feeling strong, make some good-sized jumps.  If you are a little beat up this week, don’t go so big.

Scaling Options:

Row -> 10/7 on Ski Erg

Cool Down:

Back Extensions on GHD – 3X15

Roll out back