Deadlift Society/Max effort


Deadlift Society/Max effort

CrossFit Reality – Power Lifting


Top Speed Dynamic Warm up + Bands (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side

10yd Spider lunge

10yd Russian walks

10yd Standing split

10yd high knees

10yd butt kickers

10yd single leg jump – R

10yd single leg jump – L

10yd broad jump

3x sprints

1 round of Cross-symmetry bands
Laying reverse bands 2 rounds of ME


Zercher Squat (Est a 1 rep max)

Pin should be set below parallel/ Like an Anderson Front Squat

Skill Work

Belted KB/Banded Walks (3 rounds of 3 minutes )

KB attached to belt/1 red band around each hip
Dont count steps, just keep working

Reverse Hypers (3×10 of 60% back squat weight )

Sled Pull Power Walk (Time)

3 trips up and back.

Weightd Bench Med Ball Sit ups (4xME)