WOD 8 Jan 2013 (AM)

08 Jan

Level 3: 7am

Power clean 3-3-3-3-3-3 (75%)

Front lever skill

For time:
20 overhead squat (42.5/30kg)
5 sumo deadlift high pull (42.5/30kg)
15 overhead squat
10 sumo deadlift high pull
10 overhead squat
15 sumo deadlift high pull
5 overhead squat
20 sumo deadlift high pull

Level 2: 8am

Snatch 3-3-3-3-3

Knees to elbows and toes to bar skill work and then max reps in 1 minute.

For time:
20 overhead squat (30/20kg)
5 sumo deadlift high pull (30/20kg)
15 overhead squat
10 sumo deadlift high pull
10 overhead squat
15 sumo deadlift high pull
5 overhead squat
20 sumo deadlift high pull

Links & News

How you sit down and stand up can predict your mortality.

Top CrossFitters overhead squatting. Note Dan Bailey’s comments about mobilising the shoulders beforehand for better positioning (avoiding internally rotating).

How to make the perfect cup of tea.

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