Standard CrossFit Warmup

Pushups x 10
Situps x 10
Air Squat x 10
Pullup x 10
Ring Dips x 10
Back Extensions x 10
Skip x 150

Add more or less as required

For Time:

21-15-9 reps of:
Pistol (left)
Pistol (right)
Box Jump 24"
Toes-to-Bar

Technique Day:

Deadlift

Perfect Position, Deadlift and Snatch Video

Coaches Prep Course: Deadlifting Video

Everyman dies, but not everyman really deadlifts Video

Femur Lean 4 minutes each leg

- Thigh 90 degrees, load butt, extend over

- Explore with movement, find tight spot

- Block foot with knee

Bro, your navicular bone dropped Video

Darth Shoulder Video

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Beyond the Whiteboard