A. Deficit Deadlift Every 2:30 for 4 rounds 8,8,6,6
M: For time
3 rounds:
12 KB swings 70/53
12 TTB
2 Rounds:
10 BJO 24/20
10 C2B
1 Round:
8 BBJO 24/20
8 BMU
Program Notes:
Your single leg work has built into your first deadlift variation. Using a plate deficit (generally (1) 25lb plate for women and (2) 25lb plates side by side for men), our goal here is to elongate the pull and work on developing more leg drive. Same speed across all sets- lighter weights today
Today we continue on with a gymn. progression under some fatigue. Continue to try and challenge yourself on new/better cycling on these skills
Theres no rest built in here so have an idea where you need to break to maintain sets vs single reps
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: RMU
Intermediate: TTB, Pullup, C2B or stay the same and do box BMU
Scaled: Hanging knee raise, 53/35, inverted row, pullup + pushup
Beginner: Hanging knee raise, 53/35, inverted row, pullup + pushup
Longevity:*** if needed, kipping, risk vs. reward moves GHDs/ Vups, strict upper body pull