2.8

 In WOD

CrossFit Love – CrossFit


Warm-up (No Measure)

Soft Tissue Prep:

Hamtring Leg Lowers x 15 R/L

:30 Bar Hang

Activation:

Partner GHR x 10

(Controlled excentric, use hands to catch and push back up)

Isometric Deadbig (hands press knees, knees drive hands) 2 x 20s work 10s rest

Deadlift (1 x 8 @60%, 1 x 6 @ 70%, 3 x 3 @ 85%)

Reset before each rep at 3×3 @ 85%

Great set up, deep breath, rip it.
Perfect reps.

Just hold on, we’re going home. (Weight)

4 RDS NFT

5 Suitcase deadlifts

–without dropping your DBs

Farmers carry Blue -> Blue and back

–without dropping your DBs

5 Suitcase deadlifts

-after completing the sequence once, perform:

3 eccentric pull ups @ 5-10 seconds total time under tension.
You will repeat everything listed above for four rounds.

After your suitcase deadlifts and carry down and back, perform your negative pull ups. This is the end of 1 round.

Metcon (Time)

1200 M TT
3 Laps – for time

Metcon (No Measure)

Mandatory cool down post run – minimum 5 minutes working posterior chain mobility and breathing in 90/90 position with feet on wall.

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