WODs for Monday 2/13/12

13
Feb

WODs for Monday 2/13/12

Deadlift is the common denominator for everyone, be it with a kettlebell or a barbell…

Deadlift • Stance = hip width • Grip does not interfere with knees • Weight in heels • Back arched • Shoulders pinned back • Shoulders over or in front of hands • Arms straight • Bar in contact with legs (maintained throughout) • Stand, hips and knees press back as chest rises • Rise to full extension Faults • Loss of lumbar curve • Bar goes around the knees • Bar loses contact with the legs • Hips rise without chest • Not rising to full extension

KB Class WOD: 4 Rounds:

5 Heavy KB Deadlift 15 American Swings 5/5 Dead clean to thruster 12 Knees to Elbows

CF Class WOD: “CrossFit Total”

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

There is a difference between doing the CFT as a WOD and exploring your limits and doing it in a competition. Today we are doing it as a WOD. The number one rule today is “Don’t be pig headed!“ You need to be sound tomorrow to workout again. CFitters have 3 attempts to lift the maximum amount of weight they can possibly lift for 1 rep…add all 3 lifts together and BAM = CF Total!! [gallery orderby="post_date"]]]>