Change of plans today, but I WILL get you guys outside soon 😛 . Only made it into one class today but was so great seeing everyone cheer each other on! I don’t think you guys realize how far you have come, most couldn’t even do a air squat and then just moved the 95/65# thrusters today like it was nothing! Cannot wait to update all the whiteboards at the end of the week!
A. Hang Squat Snatch 3.3.3
B. Back Squat 3×5 @ 85% of 5
A.Seg Snatch Grip DL 126.96.36.199.3.3
B.Front Squat 8 sets @ 80% max
C.OTM 10: odd: Squat Snatch 75% of 1rm
even: Double Under 20
“Fight Gone Bad”
POST HERE http://beyondthewhiteboard.com/gyms/451-crofton-crossfit
Basic: Nothing crazy on lifts
COMPETITOR: Load weight easy, body can take 2 weeks to heal from Total
WOD: Sorry Alicia 🙂 … One of the best CF workouts you will do 🙂 . Usually do this New Years Day but let’s see how we have improved this new year !!
She has been training hard, and working on her pull-up strength. Watch out for this one (Erin) !![youtube]http://youtu.be/2XH5lM_BraI[/youtube]