Max Calorie Row 3 Minutes
Yoga on Sunday; 2 Sarahs and a Clover
100 thrusters 135/95 with 5 burpees at the top of every minute
Notes: scaling is important here. Options are; cut down the weight, 3 burpees on the minute, or cut down total thrusters.
This is an extremely difficult workout, it demands every ounce of energy you have to give. It will also test your mental toughness. Congratulations to all who did it. We had 3 ladies finish it at the prescribed 95 lbs. That is impressive, nice job!
We don’t talk enough about the unintended or side effects of CrossFit. Much of our focus is based on the physical adaptations that come from constantly varied, functional movements performed at high intensity. It has been said that the greatest adaptations from CrossFit happen between the ears (Glassman). I agree. Once you learn the program, you can do it anywhere. If you truly understand and employ the principles behind the program you will be a very fit individual. You will also learn that you are capable of so much more than you think you are. This can have tremendous implications in every facet of your life; career, relationships, finances, spirituality, you name it. So if you are using our program to improve the quality of your life, I’m not telling you anything you don’t already know, keep doing what you’re doing. If you’re not….stop in for a workout.
Lift: Snatch work to heavy single
1 snatch @ 80% of lift for the day
score is total weight lifted, no time
Mobility: banded hip opener
WOD: run 5k
Mobility: partner calve smash
strict pull-ups (max -2)
bar dips (max -2)
5 bar muscle-ups
10 SDHP 75/55
AMRAP 8 minutes
Notes: max -2 means do a set and stop 2 reps before failure shooting for 8-12. Weight or band as needed.
Mobility: forearm smash with barbell