WODs for Wednesday 2/6/13

8
Feb

WODs for Wednesday 2/6/13

CF Class WOD: Strength: Deadlift 5,3,2 reps 5 reps should be done around 75% of their max, 3 reps around 85% of their max, and 2 reps around 95% of their max

Coaching Points right from Mark Rippetoe himself who contributed an educational article in the CrossFit Journal: “What this boils down to is that there are exactly three criteria for a correct starting position for the deadlift:
1) The back must be locked in extension. 2) The bar must be touching the shins, with the feet flat on the floor. 3) The shoulders must be out in front of the bar so that the shoulder blades are directly above the bar. It doesn’t matter what the individual looks like in this position as long as these three criteria are satisfied.”

Met-Con: Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm, See video: http://www.youtube.com/watch?v=Iv-3I0L7rpk 15 GHD sit-ups 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar

KB Class WOD: 4 Rounds:

10 Dual Russian Swings at 35/25 Farmer’s Carry, 50 feet, 35/25 Bear Crawl Down/Back, (100 feet) Farmer’s Carry, 50 feet to original starting point

Coaching Point: Try to do a straight legged bear crawl to focus on your hamstrings, see video: [gallery ids="33878,33880,33882,33885,33887,33888,33890,33892,33894,33895,33897,33899,33902,33904,33905,33907,33909,33911,33913,33914,33916,33918"]]]>