Tuesday, April 2nd. 2019

CrossFit Prince George – WOD

The goal of the clean deadlift is to reinforce the 1st and 2nd pull from the floor. These deadlifts start in the clean position. Focus on keeping the upper posterior chain tight and engaged while pulling the knees back in the 1st pull. Keep the lats tight while scooping the hips forward to the power position in the 2nd pull. The accessory for the next 6 weeks will focus on lat. strength, grip strength & the lower posterior chain.

View Public Whiteboard


10 R Leg Romanian Deadlift

10 L Leg Romanian Deadlift

3 Rounds

10 Ring Rows

10 Slow Air Squats

10 Barbell Goodmornings


1): Clean Deadlift (5 x 5)

Deadlift starting in the standard Clean position; the goal is to reinforce the 1st and 2nd pull during the clean.

2): 3 Rounds, Superset (No Measure)

10 DB Bentover Rows/side

20 Lat Pulldowns

3): 3 Rounds, Superset (No Measure)

12 Weighted Hip Extension

12 Walking Farmer Carry DB Lunges

4): Sled Push

3 Lengths (there and back) Heavy Sled Push

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s