17
Nov
11.18.09
WEDNESDAY
"DIANE"
21…15…9
225 pound Deadlift/ Handstand Push Ups
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Note: Starting today we are going to start adding some strength, skill and auxiliary recommendations to our programming on most days. Strength and skill work should be performed before the WOD and the auxiliary exercises should be done following the WOD. Adding skill, strength and auxiliary work will make us better CrossFitters and increase our proficiency with the WODs.
Strength Work: Back Squat 1…1…1…1…1…1…1…1…1
Skill Work: Double Unders
Auxiliary Ex: 21/42…15/30…9/18…6/12…3/6 Glute-ham sit ups/ Floor sit ups
Back Squat Geometry, Mark Rippetoe (CFJ Preview)…[wmv][mov]
Double-Unders (Brendan Gilliam demo)…[wmv][mov]