RDL’d to Death

CrossFit Lehi – Olympic Lifting

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Warm Up

Warm-up (No Measure)

Seated Good Mornings in sets of 5-8, adding load until stretch is felt in lower erectors.

OH Plate situps in sets of 5-8, adding load with varying plates until abs are engaged


Power Clean Attack

Singles up to soft max

80% of soft max,

Then doubles to singles to less soft max

Tempo RDLs (5-5-5-3-3-2-2-1-1-1-1-1)

Eccentric Tempo RDLs (t60X0)

1×5@ 30%, 35%, 40%

1×3@ 45%, 55%

1×2@ 60%, 70%

5×1@ 80%

**Percentage based on Snatch 1RMx2


Metcon (AMRAP – Reps)


ME Unbroken WB

ME Unbroken Ring PU

ME Cal Row

400m run