The coaches can’t wait until you point this out every class!
Twinning: Jeffrey and Jon
ARTICLES
+ How I Trained My Motor Cortex to Help Me Squat More – BarBend
CrossFit WOD for Wednesday 7/11
7 sets of 50’ lunges, ascending in weight
AMRAP in 20:00
200m run
20 burpees
Post total burpees to whiteboard!
Olympic Weightlifting WOD – Week 3, Day 2
SNATCH + OHS + SNATCH 80/1 (3)
ROMANIAN DEADLIFT 70/8 (3)
take 12:00 to establish a max OVERHEAD SQUAT
snatch-grip sotts press 4×3-5
weighted back ext 4×8
midline, 200 reps total – abs, back, obliques, glutes, hip flexors – athlete choice, but ask coach if unsure
Powerlifting WOD – Week 3, Day 2
2 rounds of 4 sets of 6 medicine ball throws
BENCH 80/AMRAP. Use spotters!
dumbbell bench press 3×20
Tate press 3×20
JM press 3×20
midline, 200 reps total
Kettlebell WOD
##Warmup
– Joint prep
– 250 m row
– 10 DKB Cleans
– 200 m row
– 10 DKB jerks
– 150 m row
– 10 DKB Clean and Jerks
##Workout
**5min Long Cycle test**
– DKB Clean and Jerk
**Accumulate as many reps as possible in five minutes. Kettlebells can not touch the ground**
##Technique/Strength
– 3×10 DKB renegade rows
– 3×10 DKB Sotts press
– 3×10 Heavy KB swings
##Workout
**For time: Perform with one KB**
– 5 Turkish get-ups (1R/1L =1 rep)
– 50 KB swings
– 5 overhead squats L
– 50 KB swings
– 5 overhead squats R
– 50 KB swings
– 5 Turkish get-ups (1R/1L = 1 rep)
##Accessory work
– Abs
