dianaDiana G.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: the push press. (10 min)

2. Warm-up F: three rounds of deadlift x 3, power or muscle clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3. (Novices: press x 3, push press x 2 x 3, omit push jerk) (5 min)

3. Technique review: the dumbbell deadlift and the dumbbell push press. (10 min)

3. "Mona Lisa Overdrive" Four rounds for time of 10 Dumbbell deadlifts 10 Single dumbbell push press (5 right/5 left) 10 Strict pull-ups Run 400m

Competitors: deadlifts @ 100/65lbs (each hand), push press @ 60/35lbs, pull-ups weighted with 35/10lbs. CrossFitters: deadlifts 70/45lbs, push press @ 40/25lbs, pull-ups plus 10lbs/no assistance. Novices: barbell deadlifts, strict press, scale weight and pull-up assistance as appropriate.

Teams of three or four. 3-2-1 go, Athlete A begins deadlifts. When he completes his reps, he moves on to push press, and Athlete B begins deadlifts. When they are both done, they move on and C begins his deadlifts. Score is time to completion for tail-end Charlie's final 400m run.

Have fun!