Tuesday 20140415 Open Class

Posted: April 14, 2014 by ladygrape01 in Uncategorized

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Coach Courtland Holloway get some work in at Wildcat CrossFit in Tucson, AZ. 

S/S/S:

Set up: wide stance, toes slightly out but still tracking over toes, close narrow grip, weight in heels, lumbar curve locked, shoulders slightly in front of the bar, bar in contact with shins, and arms locked out straight. Execution: drive through the heels to full extension of the hip, knees back first, with hips and shoulders moving upwards at the same time. Return the bar to the ground; hips back, then knees bend, and back to the setup position. Make sure to put tension on the bar prior to lifting. Video courtesy of MobilityWOD.

Sumo Deadlift 1 Rep Max

Post weight to comments/ LogWOD

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WOD:

3 Rounds:

2 Min Row for Cals

2 Min AMRAP Thrusters (95/65)

Score = Reps + Cals

Post score to comments/ LogWOD

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Xtra Work:

Reverse Hypers

4×15 with a 1 sec up, 3 sec down tempo

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Homework (done on your own outside of class):

10 Cat/Cow Stretch

10 Downward Dog to Cobra

2 min couch stretch

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