Engram Pattersky

CrossFit Boro – CrossFit

What day is it??? Deadlift Day! Whoop whoop!

Let’s pull some heavy $#!+ off the floor! We are working up to a heavy double but the catch is you only have two attempts at your heaviest for the day so make them count. Use the sets leading up to gauge what loads you should shoot for in the last two sets of 2.

The workout involves some heavy-ish power cleans. You’re only doing one rep at a time so challenge yourself today not only with the weight you choose but also to do the most perfect rep you’re capable of! The Box Jumps and Shuttle Runs are there to get your heart rate up and get you breathing heavy so remember to brace your belly when setting up for the cleans. Leggo!

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A: Deadlift (8-6-4-2-2)

Build to a heavy double

Rest as needed between sets

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

1 Power Clean (185/115#)

6 Box Jump overs (24/20″)

1 Power Clean

6 20-ft Shuttle Runs

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