CrossFit One World – CrossFit
Tempo Clean Deadlift
Tempo Clean Deadlift
EMOM x 10
1 Clean Deadlift 7s down and 7s up
Start at 40% 1 RM and work up 5-10% Each Round
Stay over the bar and posterior chain stays engaged. Do not finish with a full extension as you would with a standard deadlift.
Metcon (No Measure)
Metcon
E4MOM x 5 (20 Minutes)
Complete 1 round in each 4 min window
3 Chest to Bar Pull-Ups
6 Toes to Bar
9 Deadlifts (125/185 lbs)
12 Burpees
Your goal is to finish around 3 minutes. Either cap yourself at 3 minutes or reduce the burpees.