Friday 141205

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Strength

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Deadlift Speed Pulls

6 x 1 @ 40% of Deadlift 1RM

Deadlift Top Pulls

1 x 3 @ 95% of Deadlift 1RM

 

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WOD

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Amanda

9 – 7 – 5

Muscle-ups

Snatch, 135#/95#

Compare to 5/13/13, 8/15/11

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Ashley looking like a CrossFit Ninja!

We posted info on the speed and top pulls a few weeks back, but it’s important enough to review. And based on how many people said they didn’t know we were having a gym Christmas party earlier this week, chances are you may have not read this the first time around! Just kidding. Kind of.

Once again we’re working the deadlift from two approaches. For the speed pull, the focus is on speed with perfect form. Today you’re at 40% your 1RM. There is no excuse for form not being perfect! We’re concerned with the speed from the floor, to the top. Not floor-to-top-to-floor. Give yourself a pause at the top to ensure you’ve opened all the way up.

For the top pulls, the bars will start in the rack around the top of the thigh. You’ll pick the bar up and step back. From there, you’ll lower the bar to the knees, then open back up. The focus here is driving the hips back…think of how Wednesday’s good mornings felt.

This week we’ve focused on your posterior chain. Are you feeling stronger yet?

 

 

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