OH lunges - 12 each leg, or total? With barbell, or DBs?Back ext - explosive/fast throughout, or steady movement?Any prescribed tempo for DLs or back ext?
Also, I am new to this program (apx. 5yrs training CrossFit), so forgive the newbie question if it's already been answered: In terms of structure and program design, does HDCC follow a particular pattern aside from Monday/Thursday max effort, Tuesday dynamic effort? (for example, is there a pattern to the deadlifts we are doing today/will we be deadlifting every Monday/etc). In terms of conditioning design, is this program intended to nest directly with the CrossFit.com program to avoid injury/overtraining? Or could I program conditioning based on my own needs/strengths and weaknesses?Thanks for the feedback!