Tuesday, May 11, 2010

Five rounds of:
5 Barbell deadlifts
5 Barbell hang cleans
5 Barbell push presses
5 Barbell front squats

Increase the load each round. Rest as necessary between rounds.

Rob Orlando 65lbs, 75lbs, 85lbs, 95lbs(f), 95lbs(f).
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Compare to 060505.


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In a properly executed front squat, the load is born entirely by the shoulders, and not at all by the hands and fingers.

"Exposing Problems" with Kelly Starrett from FilFest 2010, a CrossFit Journal preview video [wmv] [mov]

You Be the Affiliate No. 1

Rob Orlando on today's WOD - video [wmv] [mov]


Carport Crossfit said...

Big Dawg, Pack and Puppy can all do this as Rx’d. Pack and Pup be careful of your form if you find that your form is breaking down lower the weight rather than continue to do the exercise badly.

Dave said...

65, 85, 90, 95, 105. Could have gone higher but this had a purpose of fast motion and touch and go. Big improvement on my one motion squat cleans. I'e always had to break em down into 3 pieces. Not today!!!

Had a 1000m row warm up-3:40.

Jason said...

65/85/95/105/110. First rounds easy, last one was tough!

Cori said...

yay dave! good job on the one motion squat cleans! sweet!

Carport Crossfit said...

65 85 95 105 35#DB

95 125 155 175m 175m
Rd4 - missed on front squat
Rd5 - missed on push press

Carport Crossfit said...

Buy in - 2000m row 8:49
Cash out - 10 band assisted MU