05052014

 In Blog, Workout of the Day

Get ready for some running this week! Also for all interesting in the Competitors Program we have a TEAM meeting Thursday 6:30pm. Email me if you cannot make it and i’ll send you notes, garrett@croftoncrossfit.com . The program will start May 19th with about 3 “test” days until next years CF season! Crazy excited about this and cannot thank all the coaches for the support.

 

“STRENGTH”

BASIC:

A. High Hang Squat Clean 5.5.5

B. Back Squat 3×5

 

COMPETITOR:

A. Squat Clean 1.1.1.1; rest 5

B. Back Squat 8 x 80% max reps

C. GHR 4 x 8-10

 

“WOD”

10 rounds for time:

1 rope climb

200m

*check out regionals, they have to do legless 😉

 

*if your not great at rop clmbs have a ton of scale downs, include towel Pull-ups

 

GOALS:

BASIC: Keep working form on the hang cleans, go heavier on BS if you feel good.

COMPETITOR: Getting some test numbers this week. Recording will be ALL in Beyondthewhiteboard.com so get used to post!!

WOD: This looks like a fun one from this years regionals. If you want to really challenge it it’s legless (on way up) but can use legs on way down. If you are unsafe/slow on top climbs try 3/1 seat/stand on scale ropes, or simple towel pull-ups is all I used at golds for years!

 

Plans for this week! 🙂

http://croftoncrossfit.com/2014/05/05/cinco-de-mayo/

20120505-072008

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