We’ve hit the anterior chain with cleans on Tuesday and now we’re hitting the posterior chain with deadlifts today. Building a strong posterior chain is not only key to CrossFit, it’s crucial for everyday life. Learning to use your glutes and hamstrings will be beneficial for lower back issues and shift stresses to the proper musculature.
The metcon should be quick and done in under 10 minutes. Push yourself to hang on to the kettlebell for all rounds and go unbroken on the wallballs.
Deadlift: 5×5 @ 80%
21 KBS (53/35)
15 Wallballs (20/14)
9 Ring Dips