FIRST WOD IS FREE!

Every Sunday, 1PM

December 17, 2018

By | Workout of the Day | No Comments

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two deadlifts.  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 through each set and as you increase in weight.

WOD

AMRAP in 10 Minutes

5 Power snatch 95/65 lb
5 Overhead squat 95/65 lb
10 Lateral burpees over the bar

Workout notes

We have two barbell movements in today’s workout.  Each round starts with the power snatch and transitions to the difficult overhead squat.  The benchmark load is on the lighter side. Most of us will find the overhead squat to be the harder of the two movements so base your workout loading on that movement.  The overhead squat requires a high level of mobility so use a weight you can move through your fullest range of motion without collapsing at the knees or in the elbows while the bar remains over your body.  If mobility is an issue for you at the moment scale this movement to a front squat.

 

© CrossFit Davis, LLC, 2018