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Wednesday

20
Apr

Wednesday

Proper deadlift technique transfers over to countless areas of everyday life.

Proper deadlift technique transfers over to countless areas of everyday life, like lifting kids, furniture, mulch bags and hundreds of other tasks you do every single day. You don’t need formal lifting experience when you join On Ramp and we’re experts with accommodating all fitness levels.

WOD:
CrossFit Total
*Compare to Wednesday March 2.
Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm.

1. Back Squat (10-15 min max)
2. Shoulder Press (10 min max)
3. Deadlift (10-15 min max)
Here are some basic precautions that need to be followed for safety:

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

615pm Weightlifting:

3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75% x 3 sets
Snatch Pull – 95% (of sn) x 3 x 2, 100% x 3 x 2

Results 4/20/16Results 4/20/16Results 4/20/16

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