In the Romanian Deadlift, the barbell is lowered by pushing the hips back. Reaching back to a well-positioned post can serve as a tactile cue for athletes learning the movement.
SWOD: Weighted Dips, 5 RM
Use bar, rings, or bench/ box with your legs elevated. If you are still working on body weight dips, then do 3 sets of max reps. Or work on holds in the "up" position for max time.
Metcon: 3 rounds for time:
Deadlift, 10 reps (advanced: 275/ 185 lbs, intermediate: 205/ 135 lbs, novice: 135/ 95 lbs)
The purpose of the deadlifts is to go heavy. There are three options for the weights, and they are labeled for advanced strength, intermediate strength, and novice strength. If it is hard to complete the reps with the weight you've chosen, think about doing it one or two reps at a time then taking a break before you just drop the weight down.
Substitute for double unders is tuck jumps. But if you want to work towards your double under goal, then cut the reps in half.
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