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Deadlifts and Lateral Box Jumps for 11/7/2018

IndustrialAthletics – CrossFit

Here is the second heavy weight movement for the month. The front squat is intergral to increasing your the amount of weight you can clean. Get comfortable with a heavy weight next to your throat. That can freak out people at times.

When you get to the MetCon, remember that EMOMs, and their variations, allow us to build volume at heavier weights and more skillful movements because of the built in rest. As such, make sure you scale to allow at least 45 seconds of rest, preferrably more.

Front Squats 5’s at 80%

E2MOM 10 Min:
Front Squats
5, 5, 5, 5, 5 (80%)

Metcon (No Measure)

Every 90 sec x 6
5 Deadlifts (275/185)
8 Lateral BJs (24/20)

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  • Scaling:

    Platinum: As written above. Must jump up onto the box

    Steel:
    Every 90 sec x 6
    5 Deadlifts (225/155)
    8 Lateral BJs (24/20)

    Brass:
    Every 90 sec x 6
    5 Deadlifts (185-155/125-105)
    6 Lateral BJs (24/20)

    Bronze:
    Every 90 sec x 6
    5 Deadlifts (135-115/95-75)
    6 BJs (20/short box)