A. Deadlift
Build to a heavy 2 in 18 mins
M:
8 Rounds for time
8/6 Cal Row
8 Deadlifts @50% of above
Program Notes:
Today is a stand alone workout. Be mindful of how you feel and be smart about your effort given that we are back to normal program Monday.
We have some deadlifts today to start us off. Push to a 2RM if you are up to it or use the time to lift for the day to a conservative weight and good practice.
Our metcon today is a burner. 8 fast and aggressive rounds. The deadlift needs to be light enough to move unbroken fast with great form.
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+: 225/155
Intermediate: Same as RX
Scaled: Same as RX 50%
Beginner: Use appropriate weight that allows for perfect form. Reduce Cals to that which can be completed in :20-:30 seconds hard and fast.
**If a proper hinge(deadlift) is not yet mastered then seek progressive moves from your coach like box jump, step ups, Kb swings, whatever can
be completed with great form and the right intensity for the intended stimulus(hard and fast)