WARM UP / MOBILITY
Dynamic hip + shoulder warm-up
Active/Passive hanging + shoulder openers (hook opposite foot around post for lat stretch)
Beat swings + Kipping pull-up tech / practice
Review Power snatch / Power Clean & Jerk with empty bar

WOD A
CROSSFIT “LIFTOFF” 2015 WOD
Complete AMRAP in 12 min:
3 Snatch (135/95lb)
6 Clean and Jerk
9 Chest to bar pull-ups
54 Doubleunders

(The “true” Rx for this WOD prescribed by CrossFit is 135/105, but we will call 95lb the Rx load for females today. If you feel confident repping out 105 and would like to compare your score to the best in the world, feel free to.)

Rest 6-8 min before starting WOD B – active cool down (light row or bike + easy stretching)

WOD B
DEADLIFT X 3
In 18 min: Warm-up to working weight and complete 4-5 working sets of 3 reps (all at 78-80% of 1RM)
If you have not been following the deadlift program then keep weights closer to 73-75%.
Beginners, build up to a moderate/heavy/safe set of 3 and complete 3-4 more working sets at that weight

WOD C (Optional Accessory)
3 rounds NFT:
6-8/side Single leg Romanian deadlifts (use KB’s to load opposite hand) (@4,1,1,1)
8-10 Strict toes to bar