Workout of the Day
STRENGTH
Deficit Deadlift
3-3-3-3-3
Notes
Stand on a 2″ platform and work up to a technically sound heavy triple. Each rep is taken from a dead start, NO touch and go reps. If the increased range of motion prevents you from setting up with proper back extension at the start, either drop to a 1″ deficit or remove the deficit completely.
METCON
For Time:
100 Double Unders
25 Kettlebell Swings
16 (total) Renegade Rows
75 Double Unders
25 Kettlebell Swings
16 (total) Renegade Rows
50 Double Unders
25 Kettlebell Swings
16 (total) Renegade Rows
Notes
DU: 100-75-50 / 75-50-25 / 50-25-15
SU: 200-150-100
Renegade rows should be on the heavier side
CrossFit Group Class Programming Template (WK4/7)
Eric taking the 95lb DB for a stroll
How to Deficit Deadlift (and why) Barbell Logic