Chic’s Beach CrossFit – CrossFit/FIT
Metcon (Time)
9 x 2 Deadlift @50% -60%
* perform 2 rep every 0:30
or
9 x 1 Speed Deadlift @50% + light bands
1 rep every 30 seconds
Speed Deadlift: https://youtu.be/F6xPIZC6lhM
METCON:
“The Fire Chief”
Every 3:00 for 18:00 (6 rounds)
6 burpees
18 Alt. DB snatches 50 / 35
7 Toes to Bar
9 DB goblet squats
Speed Deadlifts: Self correction
comes with the added resistance . The goal here is to apply force quickly but we’re not yanking the bar. The setup is crucial and the speed of the lift should be focused mainly on the hip extension portion (bar above the knees). When you perform that portion of the lift with speed there should be ZERO movement of the spine.