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Deadlifts for 10/29/2015

It is time for the second strength movement of the week.  Deadlifts are the most powerful way to pull a weight from the ground to the hip.  Often considered a dangerous lift by those who do not know how to perform a deadlift properly, this lift is actually really technical.  First, the athlete has to have sufficient flexibility in the hamstrings to keep a flat back while partially squatting to grab a bar on the floor.  Keeping the core in tight and the back flat, the athlete then begins to lift the weight by raising the hips and the shoulders at the same time.  Once the bar passes the knees, the athlete pushes the hips forward until the shoulder are stacked over the hips, knees, and heels.  The bar is then returned to the floor in reverse.  The bar travels down the thighs until past the knees.  The knees then bend returning the bar to the floor.

CrossFit Alloy WOD for 10/29/2015:

Strength:
Deadlifts
5, 5, 5, 5, 5

MetCon:
For Time:
Row 1000m
1 Road Sprint
then . . .
21, 15, 9
Power Cleans (135/95)
42, 30, 18
Double Unders

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 1000m
    1 Road Sprint
    then . . .
    21, 15, 9
    Power Cleans (115/75)
    42, 30, 18
    Double Unders

    Brass:
    For Time:
    Row 1000m
    1 Road Sprint
    then . . .
    21, 15, 9
    Power Cleans (95/65)
    42, 30, 18
    Double Unders
    Or
    80, 60, 40
    Single Unders

    Bronze:
    For Time:
    Row 750m
    1 Road Sprint
    then . . .
    21, 15, 9
    Hang Power Cleans (75/55)
    60, 40, 20
    Single Unders