Since we’re at the beginning of a Nutrition Challenge we’re going to hit a bunch of things we can “benchmark” and retest at the end of the cycle. This way we can measure your performance progress.
Expect pistols/clean & jerks, big chipper, Linchpin Test 1 (run/thruster/pullup), dumbbell snatch/box jump/burpees, RYAN, 2:00 Assault Bike test, FIGHT GONE BETTER, and double unders/snatches. Not to mention it’s Week 5 of the Olympic Weightlifting cycle- would anyone be up for an in-house Weightlifting Meet? Also the beginning of the new Powerlifting cycle.
You can still register for the Nutrition Challenge! Deadline is end of day, Friday the 13th
+ The Ultimate Guide to MCT Oil – Onnit
CrossFit WOD for Monday 10/9
3 rounds for time:
Rx = 61/43kg, Performance Rx = 84/61kg.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 1/3
snatch complex, back squats, pullups, v-ups, broad jumps, reverse hypers
Powerlifting WOD – Week 1/5, Day 1/4
squat max, deadlift max, GHR, hip extension, banded mid-back extension, good morning, weighted situp
Shoulder packing and stability exercises
Detailed Clean Focus. We will be working on varying weights to own the movement.
Squat and rows to finish