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CrossFit Winnipeg: Monday, October 28, 2013

CrossFit Winnipeg WOD
I said “GET YOUR T-SHIRT NOW!”

Health, Fitness & Performance:
A. Deadlift, build to heavy set of 2 reps
B. 7 sets for quality and for load, every 2 min for 14 minutes:
5 deadlift
4 hang cleans
3 thrusters

Coach’s Tips

Work up to a heavy but technically sound double on the deadlift.  For Part B, you’ll be doing a work set every 2 minute for 14 minutes and you can adjust the weight per set, but make sure that you get 7 good work sets in.  You want to do this as a complex, not letting the bar go during then entire set.  The deadlifts will likely feel pretty easy, but keep midline tight and hinge at the hip only, weight back on your heels.  The hang cleans should be done from just above the knee and can be power cleans or squat cleans, the coach will recommend the best option for you.  The limiting factor will likely be the thrusters so keep that in mind when deciding on your loads.

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