Happy Sunday guys, we are looking forward to another solid week of training! Starting on Monday we have a clean and jerk focused day. Our strength piece will be building to a heavy single of power clean and jerk, then we’ll hit “Air Fryer”, which is 3 rounds of air squats and clean and jerks. Tuesday we will complete two 3 round couplets with no rest in between. First couplet has lateral dumbbell burpees and pullups directly into alternating dumbbell snatches and calories on the assault bike. Wednesdays focus will be on the front squat, which we will start with a strength piece of building to a heavy complex from the rack of 1 pausing front squat straight into 1 front squat. “Four Loko” is our interval style workout where you’ll work through 5 rounds, with a round starting every 4 minutes of calories on the rower, double unders and front squats. A classic CrossFit benchmark workout will be seen on Thursday, “Diane” is a descending rep scheme of deadlifts and handstand pushups. Friday’s workout looks complicated on paper but breaks down to be 3 rounds of the same 3 movements 3 times but each 3 rounds is separated by the assault bike. Movements are power snatches, toes to bar, and box jumps. Saturday’s workout will be an AMRAP 20 of running and increasing rounds of “The Chief”.
Deep down you know exactly what you’re capable of. There’s even moments where you get a glimpse of all the potential you have. You can get there. You just have to sacrifice the habits, things and situations that are standing in the way of your success.