507 North York Street
Suite #6
Mechanicsburg Pa, 17055
crossfitpneuma@gmail.com

DEAD WEIGHT

March 12, 2019
13 Year old Hannah B. 195lb Deadlift

ATHLETE MINDSET:
Lift by feel today. Our training goal is to build up to some heavier loads without completely frying the central nervous system. Keep loading around or below 85% of 1RM. Dropping the loading down to 70-75% for a more technique bias is a great option too!

DEADLIFT
Set 1 – 5 reps @ 65% of 1RM
Set 2 – 5 reps @ 75% of 1RM
Set 3 – 5 reps @ 85% of 1RM

PERFORMANCE, 8 MIN TIMED INTERVALS:
Odd Min – Hang Power Cleans (95/65lb)
Even Min – Lateral Burpees Over Bar

FITNESS, 8 MIN TIMED INTERVALS:
Odd Min – Hang Power Cleans (75/55lb)
Even Min – Lateral Burpees Over Bar

FUNDAMENTALS, 8 MIN TIMED INTERVALS:
Odd Min – Hang Power Cleans (55/45lb)
Even Min – Burpees Bar Step-Overs

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