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Components

Deadlift

Metcon

Settings

Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (10X3)

Deadlift

3″ Deficit Deadlift
10×3 @67.5%

EMOM

Focus on leg drive in the first pull – be aggressive squeezing glutes to push hips through as the bar passes your knee.
The deficit deadlift at these percentages gives us the opportunity to bolster our first pull while logging serious reps that can translate to a bulletproof posterior chain.

Metcon

Metcon (Time)

16-14-12-10-8*
Box Jump All the Way Overs 24/20″
*Each round begins with a 10 Calorie C2 Bike, Damper @ 10/8
Rest 3:00 after each round
The buy-in each round is meant to have those legs feeling a bit like lead prior to the jump overs. We have now see the "jump all the way over" employed by many competitions, for that reason you need to find a way to get back and forth over the box quickly.

Scale Accordingly

Extra Credit

Metcon (No Measure)

Strict Toes to Bar
3×10

Barbell Good Mornings
4×15

Dumbbell Push Press
5×20

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, March 18, 2020

Male Clients

Female Clients

Cassy
Lovato 🕊

PM WOD 4:30

10 x 3 @ 180 lbs

3” deficit