FRIDAY 140411

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • Party at CFJustified TOMORROW!
  • Stretch: Hip

Lift:

Deadlift
65% x5 reps
75% x5 reps
85% x3x5

Skills & Technique: (Click below for links to more info)

Wod:

 
In front of a clock set for 12 minutes:
 
1 minute of Box Jumps 30/24"
1 minute of Sumo Deadlift High-pulls 115/80 lbs
2 minutes of Box Jumps 30/24"
2 minutes of Sumo Deadlift High-pulls 115/80 lbs
3 minutes of Box Jumps 30/24"
3 minutes of Sumo Deadlift High-pulls 115/80 lbs