Erin and a Birthday

CrossFit Hero WOD - "Erin"
5 rounds for time of:

• 15 Dumbbell Split Cleans -40# M/30# W
• 21 Pullups

Dumbbell Split Clean - CrossFit video [wmv][mov]

Compare to Sept 2010

Strength Focus - ME Bench Press - 1RM

Nuts and Bolts Session #3 - Deadlift/Kettlebell Swings

DL Skill Work: 

• Proper setup position - noting where people should feel tension, weight in heels, bar position, head position, chest position
• Bar path - close to body, pulling back on the entire pull
• Body position through pull - upper back tension, chin pulled in through entire movement
• Return - never let the bar drop, teach concept of pressing hips back and keeping bar through frontal plane, knees backed off.  Advanced:  touch and go

KBS Skill Work:

• Body Positions: Heel Plant, High Chest, Proper Back Position, Straight Arms, Lean Back from Up Swing, TIGHT core w/butt and knees snapped in-line at up swing (gains momentum and also keeps bell from flipping back)

WOD:

AMRAP 10 min:

6 Deadlifts (heavy - relative to individual)
7 Burpee Pullups
8 KBS (heavy - relative to individual)

HAPPY BIRTHDAY, BEN JAFFE!!