Strength/Skill
1) Practice Deadlift Form; find a moderate weight that can be done with perfect
form for 10 reps.
2a) Jumping Pullup Negatives – 5 sets of 3 reps. Jump to the top of the pullup,
then lower slowly for 3 seconds each rep. Rest 60sec.
2b) Plank Hold (top of pushup position) – 5 x 30 seconds. Rest 60 seconds.
Conditioning
5 rounds for time of:
5 Deadlifts (moderate weight)
10
Burpees
Burpees - http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
Deadlifts - http://www.youtube.com/watch?v=pBv8hEPtrvk (my buddy Scott) - Focus on keeping your back flat, weight in the heels, and the bar brushing your legs during the whole lift.
Post weight used for deadlifts and time to complete conditioning to comments.
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