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Taking a Vacay

24
Jan

Taking a Vacay

*NO ENDURANCE WORKOUT TONIGHT!*

 

TOMORROW! 10am-12pm

FREE Goal Setting and Programming for CrossFit Veterans Workshop

WOD for Friday 012513Click Here For Today’s Schedule
Back Squat
3-3-3-3-3
–Rest–
3 Rounds For Time:
9 Suitcase Deadlift Right hand (185/135)
21 Lateral Jumps over the bar
9 Suitcase Deadlifts Left hand
21 Lateral Jumps over bar

Each jump over the bar counts as one rep. So, when you are done with the 21 jumps you will be on the other side of the bar ready to do the deads with the other hand. 

Post Workout Time to Comments
For the strength segment, after warming up perform 5 sets of 3 rep Back Squats at the following percentages – 60%, 65%, 70%, 75%, and 80%. These should be moderately heavy.  No missing attempts.  Rest a couple minutes, at least, between sets. 

For the conditioning workout, see video below for Suitcase Deadlifts.  The RX load is heavy…and it’s even hard to balance a barbell vs. a KB or DB.  Pay attention to keeping your shoulders square with your hips as you raise and lower the bar.  There shouldn’t be little to no twisting…keep that core tight!

ENDURANCE WORKOUT tonight at 6pm!

Suitcase Deadlifts with a bar and KB
[youtube]http://www.youtube.com/watch?v=qE9b5faHEZ4[/youtube]

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! 

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