Friends,
The week ahead and commentary:
Monday – Keep it simple yet challenging… Medium distance AMRAP with Squat Clean at 185/125, chest to bar pull-ups or bar muscle up option, and 200m run. Prior to the WOD we’ll work on the skill and mobility required to squat clean well with the tall clean drill and butcher block stretch. For those of you counting total distance, I’m guessing 5-8 rounds, so 1000 to 1600m total.
Tuesday – Skill/Strength of Bulgarian Split Squat and Handstand Hold. Super short sprint/rest WOD… a repeat of 9/27. Burpees and Wall Balls.
Wednesday – Double Strength day featuring heavy deadlifts, weighted pull-ups, strict press, and a shoulder prehab motion.
Thursday – Core EMOM up front (I think people have been liking these…) and then a longer, cardio forward WOD with rowing and double Unders.
Friday – Heavy back squat with challenging eccentric tempo. Then a shortened version of CrossFit Open 12.3… box jumps, push press, and toes to bar.
Saturday – Incline Bench Press and Bent Over Row for strength, then a partner WOD.
I hope everyone continues to see progress and feel challenged. Be sure to let us know what you think!