Workout Tuesday 25 May 2010

A tidbit from  crossfit.com...

Proper set up for the deadlift: Natural lumbar curve, hips higher than the knees, shoulders in front of the bar, weight on the heels.

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Skill Work 
Snatch Grip High pulls, 5x3 at 65% of your 1RM for snatch.

If you don't know what your one rep max is don't worry about it. Use a weight that you can feel but you can do with absolutely perfect form for every rep. The goal is skill work not max effort. Start from the floor and pull to your chin. Jump high, be explosive

WOD
3 rounds for time:
Advanced: 15 second L-sit on Parallettes
                   Run 400m
                   30 wall ball (M20/F16)

Intermediate: 15 second tuck L on rings
                       Run 400m
                       30 Wall Ball (M16/F12)

Beginner: 10 second Tuck L-hang from pull-up bar
                 Run 400m
                 30 Wall Ball (M12/F8)


If you have to break up your L-sit/Hang than do it but complete the prescribed amount of time before moving on to your run. When you do your Wall Ball.... ROM ROM ROM.  Get that ass down.

Finish with one minute Front lever work. On the bar or rings, it's up to you.