warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization
Health and Fitness
A. 5 sets:
Deadlift x 5 reps (rest 3 min between sets)
B. 21-15-9 for time:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell
Classic:
A. Deadlift
Set 1 – 50% x 8 reps
Set 2 – 60% x 6 reps
Set 3 – 70% x 4 reps
Set 4 – 80% x 2 reps
Set 5 – 90% x 2 reps
Rest 3 minutes between sets.
B. 21-15-9 for time:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell
D. Mobility of choice