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February 11, 2015

Strength

Front Squat

3-3-3-3-3-3

Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.

WOD

AMRAP in 8 Minutes
15 Sumo Deadlift High Pull 115/75lbs
15 Box Jumps 24/20″

Workout notes: The sumo deadlift high pull is another one the foundational movements of CrossFit.  Be sure to utilize vertical hip drive and transfer momentum to the bar so you can utilize minimal arm effort.  The “RX” weight for the SDLHP might seem light but will feel fairly heavy to most athletes for this movement.   Going unbroken isn’t required but you should be able to get through the round in only a few sets.  If you’ve chosen a weight that is so heavy you are stuck doing single reps you may have gone too heavy!

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