Monday 11-21-16 WOD

Happy 5 month Birthday Lexa!

Lorrie showing off her best PR ever on June 21st 2016... 

Test Week!

Well our strength cycle has come to an end and we have seen some amazing progress so far. Some athletes have retested max lifts and we've seen some big jumps in Snatches, Clean & Jerk, Front squats and some big numbers in back squats. Lets see what we can do this week with some retesting.

Some things to remember for the week.

1. You will be taxing your central nervous system hitting maximal loading in both Olympic lifts this week and your front and back squat. If you are looking for some true numbers make sure you're getting adequate sleep, nutrition, and recovery (rolling, mobility, ice cream).
2. Don't do any MetCon's that will destroy you. Focus on the maximal lifts and getting your head into what you need to be doing. Beating yourself up with an intense metcon will not help your maximal lifts over the next few days. If you would like to work on some skill work after the workout then that is recommended. 
3. Keep in mind what the focus is and don't worry about leaving the gym without getting your "sweat" on. There will be enough of that coming as we lead up to open prep and Frost Fit 2017.
4. Do your best. You know what's coming this week. Prepare for it physically and mentally. Be ready to give it your all.     

Good luck this week everyone and lets throw up some BIG numbers!!!

Monday 11-21-16 WOD

CrossFit:
A.
Build to a 1RM front squat from the rack. Some athletes like to build by feel and others like to follow some numbers. Use a spotter if needed but if someone touches the bar at all then don't count that rep!
5@60%
4@70%
3@ 80%
1@85%
1@90%
1@95%
1@101+%

B.
Skill work HSPU/Handstand Walk

Fitness:
A.
EMOM 12
Odd: Double Bell Front Squat
Even: Push Ups @ 41x1

B.
10 MIN AMRAP
10 Kcal Row
10 Alternating DB/KB lunges