Weightlifting Strength Development Progressive Series- Week 2 of 4

Conventional or Sumo Deadlift- Sets of 3
Load:
Set 1: 3 x 63%
Set 2: 3 x 72%
Set 3: Max reps x 81%

Gymnastics/Weightlifting Conditioning, Short-Mid Duration

CrossFit Open Repeat

Workout 13.2:
AMRAP 10:
5 shoulder-to-overhead
10 deadlifts
15 box jumps
RX: 115/75 or 40-50% Shoulder-to-Overhead Max

After-Hour Accessory Exercise

Alternate between A1 and A2…
A1- Anterior chain: Candlesticks, 3 x 20 unbroken and slow reps.
A2- Posterior chain: Romanian deadlifts, 3 sets of 10 across.

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before: Empty bar for warm up; Check workout results for 3-16-13 (this is a repeat).