Deadlift
5 x 5
Click here for a great introduction to the deadlift. This video features Greg Glassman, the founder of CrossFit.
"The Chief" (Modified)
Max rounds in 3 min of:
3 DB Hang Power Cleans, 65#/45# (per DB)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 3 cycles. Record rounds completed for each of the 3 cycles. The regular version of "The Chief" contains 5 rounds instead of 3, and power cleans are used (135#/95#) instead of DB hang power cleans. You may click the highlighted links above for descriptions and demonstrations of both versions of the clean.
Baseline Metcon and Skill Work (11/05/09)
