WOD:

Deadlift:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

21-15-9 AQAP:
Deadlifts 315/205
Ring Dips

Post results/thoughts to comments

Big class again today. You all did awesome with your deadlifts, and a bunch of PR’s were had. With that please be careful when lifting heavy. Lifting heavy is awesome, it will make you stronger and make everything you do in life easier. With that, when you lift heavy, you need to lift safely. Deadlifting especially, you are moving a lot of weight around and if you don’t maintain your neutral back position you can hurt your back. I know a few folks hurt themselves today solely because too much weight was on the bar. If you feel your back start to go at all you should be setting the bar down and dropping the weight, ESPECIALLY if you are new to CrossFit and lifting in general. It doesn’t take much, minimal rounding can hurt your back. If you’ve just finished On-ramp in the last couple of months don’t worry about putting tons of weight on the bar. Strength training is a life long process, and you want to be able to do it lifelong. You’ll get way more benefit and will be much safer if you make small steady jumps, don’t feel like you need to PR every time you’re in here. You WILL have off days, and when you do, you need to submit to them, don’t push yourself where your body isn’t ready to be on that day. Don’t mean to rant, but I want to see everybody safe, healthy, happy, and training hard and consistently. No pictures today, sorry camera died. See you tomorrow. Cheers.