4.24.14 WOD

More PR’s at the Pow3r of Three comp!?! Keith matched his 215# Snatch, Sean hit a 405# Deadlift, and Matt Hang Power Cleaned 185#!  It’s great seeing PR’s all over the place!  I apologize for the blurry pic.  It was the best of what we had!

10 Minutes to find a Max Height Box Jump

5 Rounds
5 Deadlifts 315/215
10 Box Jumps 30/24
15 Burpees
*Deadlift Weight capped at your max 5RM that you can “touch and go” with perfect form.

2 Rounds
1 Min Scorpion Stretch each side
1 Min Calf Foam Rolling each side
1Min Calf Stretch each side

I posted this video before, but I think it’s important to revisit when we’re looking at deadlifts and burpees in the same WOD.  As we tire, form begins to slide.  When your deadlift form begins to fail, you’re opening yourself up for injury.  What’s the best way to do prevent it? Proper loading every single time.  Follow this loading sequence for a strong deadlift, whether you’re on your 1st rep, or your 20th.  Have you started your CrossFit Journal subscription yet?

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=6JgGPWoYXqk[/youtube]