Wednesday

All-Levels CrossFit

Front Squat (5×3)

5 sets
Every 2:00 minutes
Perform;
3- Front squats with a :03 second pause in bottom

*work on sitting tall, driving elbows up and getting aggressive speed from a static deep squat hold

TIP FOR THE DAY;
start lighter than you think

Romanian Deadlift (3×7)

3 sets
Every 2:00 minutes
Perform;
7- RDL’s

*start with bar in locked out hang position
*load the heels, concentrate on pushing hips back and maintaining neutral spine
*use approx. :05 second count as you negative the bar down just below knees/high shin, then move with good speed back to lock out starting position

TIP FOR THE DAY;
This movement is not about how heavy you can go, but how properly you can activate glutes and hamstrings.

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP
3- hang power clean (185/115)
7- toes to bar