Saturday WOD 20091128

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pvc/Broomstick Deadlift [wmv][mov]
Pvc/Broomstick Bench press (Win)(Mac)
Pvc/Broomstick Clean

Post time to comments.

Admittedly, this doesn’t look very challenging without any weight, but you should concentrate on the movement of each rep. The clean and the deadlift are very mental movements and require coordination to get them right. If you have a barbell available, by all means scale up to an empty bar. Below you can watch Gillian Mounsey, who placed third at the 2008 CrossFit Games, put out a beautiful Linda.

Gillian Does Linda – video [wmv] [mov]

All video courtesy of CrossFit Headquarters.

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