Monday – 022017

Solid bridge from Cassie during Turkish get-ups. Done for quality and/or load, get-ups can demonstrate and train excellent mid line stability.

Back Squat
Find your 6 rep max.
E2MOM (every second minute on the minute) for 20 minutes:
Perform 6 back squats from the rack. Go as heavy as you can, aim to increase weight each of the last 5 rounds or so, ending with a 6 rep max. Warm-up before the E2MOM starts so you don’t start too light. Remember, one of the ways we build strength is by doing a good amount of volume at heavy weight. We don’t build strength by doing 8 light rounds and then making huge jumps and making only the last two rounds challenging, that’s how we get hurt.

Workout of the Day
Inspired by CrossFit Linchpin,
2 rounds for time:
50 double-unders
15 power cleans (135/93)
50 double-unders
15 push jerks

This workout is capped at 16 minutes.  The power cleans and push jerks need to be manageable.  It should be a weight you could handle the push jerks in two sets.  If you can’t do double-unders, you will do 75 single-unders instead.

Post your scores to the Whiteboard.