Workout of the Day
Warm up
3 -5 min jump rope, double under work
Group mobility
Strength
Max out Monday!
Front Squat 3 – 2 – 2 – 1 – 1 – 1 – 1
Paleo Challenge Benchmark Workout
8 Minute AMRAP of
3 Thrusters (95 / 65 lbs)
3 Bar facing burpees
6 thrusters
6 Bar facing burpees
9 Thrusters
9 Bar facing burpees
12 Thrusters
12 Bar facing burpees
15…
15…
18…
18…
Don’t let what you cannot do interfere with what you can do. – John Wooden
We will be doing the same workout – max out our front squat and the ascending ladder WOD – that we did on February 11, 2013. Hopefully the clean eating and hard training will put some pounds on your front squat and some reps on your workout. As I’m writing this (after the 6 AM class), all those who did the workout on February 11 and again today have PR’d on their front squat and gotten more reps than they did on Feb 11. That is awesome. I have no doubt the rest of you will be hitting new PRs, too.
There’s a competition in a few weeks at CrossFit Talon. Read more about it HERE