Frank

CrossFit Fireground – Open Gym

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Deadlifts Deficit (2-2-2)

Every 90 sec x 4 sets

5 Deficit Deadlifts

Set 1- @ 2″ Deficit

Set 2- @ 3″ Deficit

Set 3 -@ 4″ Deficit

Set 4- @5″ Deficit

All lifts will be between 40-50% of 1 Rep Max and load can change for all 4 lists.

From the 6:00 min to the 12:00 min you will build to a heavy set of 2 reps with no deficit. Record your score as the final heavy set of 2.
Stimulus

*A Deficit Deadlift is a deadlift performed while standing on a bumper plate.

*The goal here is to increase the difficulty of the pull in order to strengthen our conventional deadlift.

*If you’re unable to maintain a good back position from the deficit, complete tempo deads instead (3 Sec Negative or reduce the deficit).

Frank the Tank (3 Rounds for reps)

5 Min working 5 min resting

Round 1

50 Wallballs 20/14 Females at 9′ Target

Remaining time AMRAP

12 Deadlifts 155/105 . RX+ 185/135

12 Bar over Burpees RX+ BFB

Rest 5 min

Round 2

35 Wallballs

Remaining time AMRAP

9 Deadlifts 185/135 RX+225/155

9 Bar over Burpees RX+BFB

Rest 5 Min

Round 3

20 Wallballs

Remaining time AMRAP

6 Deadlifts 225/155 RX+ 275/185

6 Bar over Burpees RX+BFB

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