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March 6, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget to submit your scores for 17.2! If you have not completed the workout yet you can do so at 8am or 10:30 Open Gym today! Plan to pair up with someone else who needs to do it and judge eachother! Scores are due by 5pm! [/creativ_alertbox]

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of two and as you increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

AMRAP in 10 minutes
5-10-15-20-25 …
Burpee
10-20-30-40-50 …
Double Under

Workout Notes:  Today our workout is a couplet of two bodyweight movements that are commonly seen in CrossFit.  Use this opportunity to practice your burpee technique in the earlier rounds of the workout. Do your best to quickly snap your hips closed before exploding upward rather than crawling up from the ground if possible. This is a great workout to try and maintain that form as long as possible instead of slogging it out with paced reps.  If you are still working on double unders scale the volume first before you ditch the double under and just move through the workout with single unders.  If you are starting to get the hang of them but not quite proficient try performing 5-10-15-20… and so on.  If you are brand new then use the 1-2-3-4-5… rep scheme and switch to singles if you spend more than 60 seconds without getting any double unders.

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