4 Jan 2016

Warm Up:
Mobility (5 mins)
1 x 10 Good Mornings
1 x 10 Back to wall Press (no load)
*this will be done similar to a standing wall slide, focus is setting spine in neutral and keeping it there while pressing up, focus on spine touching wall through whole movement from tailbone to shoulder blades*

Dowel warm Up: (10 Mins)

Press:  On coaches mark
Set up position:  Neutral spine, feet, tight core
Press:  Bar path straight, maintain neutral spine

Deadlift: On coaches mark
Review set up
1 x 10 pull to knees and reset
1 x 10 pull to extension and reset
1 x 10 full movement, focus on proper descent

Back Squat:  On coaches mark
Review set up
10 x 5 seconds in bottom position 10 sec rest
Time will be used to fix bottom position, keying chest up, knees out, and fixing any butt winking

WOD:  45 MINS
CROSSFIT TOTAL  Compare to Mar 4, 2013

After warming up you have 3 attempts to lift the most weight possible at each lift.

The first attempt would be a weight you know you can do for a heavy set of three (even though you are only doing one rep). The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

This is a Max Effort of the following three lifts in the following order:

Back Squat
Press
Deadlift

*This should wear you out - you shouldn't feel like you have anything left in the tank after this.

Post the total weight for all three lifts.