Monday, June 23, 2014



 
Tribute to Coach Brandon who is on vacation this week! We miss you Brandon!
 
"This is the 3rd week of our 12 week strength cycle.  Four strength workouts per week, each targeting a specific area.  If you have attended all of them so far, you may have noticed that some days (snatch work days for most of us) are harder than the other days.  Snatch work involves considerably more balance, upper back strength, and flexibility than most other CrossFit movements.  The only way to improve on weak points is to work them regularly.  Don't get frustrated if you can't do the suggested percentage and/or reps on these days - focus on your form and your strength will improve.  As with anything in CrossFit, if you feel that you need extra help in an area, talk to a coach about scheduling a one-on-one training session." - Coach George
 
Strength
Back Squat 4x5 70%
 
Endurance EMOM 10 min
Even 1 min jump rope
Odd 15 goblet squats
 
Metcon
For time
21-15-9
Thrusters 95/65
Between each set of thrusters, perform 10 knees to opposite elbows
 
cool down: calf stretch

2 comments:

  1. Good Morning.

    Hope everyone had a nice weekend. They sure go fast!

    Have a great week everyone.

    ReplyDelete
  2. It was nice having 3 coaches this morning. Thanks Asa, Jason, and George!

    ReplyDelete