Check out this link from CrossFit Solano called "Form over Speed":
Remember not to sacrifice form for a good score, or a high weight. If you don't get your chin over the bar, if you don't squat all the way down below parallel, or if you round your back on dead lifts, you are not exercising good form. The best case scenario is you cheat yourself of fitness gains. The worst case scenario is you get injured! Do the reps as rx'd, do the wod's as rx'd, compete against yourself, and reap the benefits.
Dead Lift- Find your 5rm
21-15-9 reps of:
-Thrusters 95 lbs
For the SWOD, use good form, belt up if you have to, but push (or pull) the weight on these. This is our last heavy dead lift day before we go for the Compound Total, so make it count!
For the metcon, there's no real tips to make this one easier! Get under the bar and get after it! Here's an inspirational video from the women of CrossFit 801 doing "Fran". bc