10 Med Ball Push Press
10 Wall Balls
Spend 10 Minutes working on the snatch… Do sets of 2 and work up to a heavy 2.
20 Push Ups
20 Russian Swings (53/35)
*Rest 1 Minute between rounds
*This would be a great day to the comp WOD if you are doing doing the comp. If you decide to do this, don’t go heavy on the skill part.
100 Meter Farmer Carry… Heavy
Roll Out and Stretch
Over the next little while we want you to start thinking about what your weakness is. We don’t mean I can’t do those darn double unders or my Fran time sucks. What we mean by this is what movements are difficult for you to do properly. If it is hard to do properly, then we need to find the root cause and fix it. It takes strength to keep fighting through your weakness, but it’s like beating your head against the wall if you don’t deal with them. If you feel weak or tight somewhere, let’s find out why and work on it. You can’t come to the gym everyday and try to “win” every workout. You WILL get burned out and at some point hurt yourself. A lot of us love to compete and that is great, this is why we do little competitions and do benchmarks, but you need to have some days that are just training days when you are at the gym to become more fit!
Here is a quote from Dave Werner at CrossFit Seatle, they were the very 1st CrossFit Affiliate and run an awesome gym:
“The endgame, after all, is not how many plates you can put on a barbell. The goal is to be able to move better, period. That will make all of your other pursuits more profitable. You’ll earn better times on workouts. Lift more weight. Reduce your likelihood of injury. You’ll be a better skier or cyclist or whatever you want to do. You’ll have more fun playing with your kids and grandkids. Everything is going to improve if you move better. Movement skill is an essential part of living.”