Warm up
run 800
30 weighted good mornings
25 Light Light deadlifts
Strength- DeadLift- Add 10 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below.
5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85%
Wod
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 weighted bar muscle-ups
Men: 315-lb. deadlift, 10-lb. ball for muscle-ups
Women: 205-lb. deadlift, 6-lb. ball for muscle-ups
Scroll for scaling options.
Related:
• CrossFit WOD 180616 Tips With Rory McKernan
• Midline Stabilization in the Deadlift
Scaling
This couplet combines a heavy weightlifting movement and a high skill gymnastics movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.
Intermediate Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups
Men: 275-lb. deadlift
Women: 185-lb. deadlift
Beginner Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups
Men: 155-lb. deadlift
Women: 105-lb. deadlift