July 17th, Tuesday

July 16, 2018 By Winston Thompson

7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

Extra Reading

Keto for Women

Back Squat (5x3x1+)

75, 85, and 95%

CrossFit WOD (Time)

Ten rounds
135 pound Deadlift, 15 reps
15 push-ups

July 12th, Thursday

July 11, 2018 By Winston Thompson

7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

Extra Reading

Taking Time off the right way

Front Squat (3x3x3x3x3)

more each round

CrossFit WOD (AMRAP – Reps)

9 minutes
20 Thrusters 45/35
20 Walking lunges

July 10th, Tuesday

July 9, 2018 By Winston Thompson

7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

Extra Reading

How I trained my motor cortex to help me squat more

Hang Snatch (3x3x3x3)

Should be a squat

CrossFit WOD (Time)

6 Rounds
3 Snatch (Squat) 95/65
7 OHS
5 Burpees Over the bar