Easy Plate. Again.


+ How Olympic Weightlifting Changed My Career and Life – Paul Stroup (on Medium)

CrossFit WOD for Wednesday 7/12

12 minutes to establish a heavy (but not max) 5-rep sumo deadlift

AMRAP in 12 minutes:
12 plate-to-overhead
12 burpee onto plate
12 overhead lunges

Rx = 25/15kg.

Compare to 14JUN2017Post score to whiteboard!

Olympic Weightlifting WOD

clean complex, front squat, jerk complex

Powerlifting WOD

back squat, bench press, deadlift

Kettlebell WOD

– Primal Mobility
– Rack walk and arm bars.
– Clean and Snatch skill work. We will be working these two skills in order to focus on “taming the arc of the bell”.
– Armor Building (cleans, presses and squats) to finish class