Another great week behind us and another great week about to start! Our Weightlifting Series got started and all of our athletes are loving it!
We are starting off the week with allllllllll of the snatches. We will build up to a heavy single power snatch, then roll into “Isabel” which is a classic CrossFit benchmark workout, 30 snatches for time. Tuesday we are going to forget the barbell and start moving our own body weight at high intensity. “Lead Foot” is 3 separate 4 min AMRAPs separated by 4 min rests, where you will row, burpee and then perform a gymnastic movement on the rig with a descending rep scheme. Keeping on the descending rep scheme train, Wednesdays workout “Jack Squat” goes 21-15-9 of front squats, kettlebell swings and a 400m run. Looking for quality front squats and a solid pace on the run. Switching it up a bit on Thursday with a double Tabata format. “Train Wreck” has some wreck bag cleans and bike on the calories. I have a feeling that this one is going to be fun. AKA ouch. Friday coming in hot with a heavy deadlift day. We will start by building to a heavy set of 3 deadlifts, then make our way into “Smooth Criminal,” an AMRAP with double unders, wallballs and heavier deadlifts. As the weekend hits, our Saturday class will hit a workout called “Cement Mixer,” I have a feeling that means that it’s going to involve running. We have 7 rounds of a 400m run and 12 toes to bar starting on the 3:00. There’s nothing better than a nice Saturday morning run with the crew.