July 8th, Friday

July 7, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Lots of long work lately. Just go hard til it’s over on this bad girl!

Extra Reading

How to win the mental game of weightlifting

Deadlift (3x3x3+)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

July 7th, Thursday

July 6, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Remember how hard those 10 rep squats were last week? I do. Lets see if we can make some leaps forward on that muscular endurance.

Extra Reading

Don’t hate the carbs hate the calorie game

CrossFit WOD(AMRAP – Reps)

10 minutes
15 pull ups
15 GHD sit ups

(AMRAP – Reps)

10 minutes
10 x Back Squat @ 50% of 1RM
7 Ring Dips

July 6th, Wednesday

July 5, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm CrossFIt, 7:30pm Yoga

Lets pay attention to how that midline stability can help or hurt your snatch. Make sure you’ve got those arms locked in the OHS keep the tension on the bar all the way through.

Extra Reading

Mash or Stretch

Snatch (5x5x5x5)

work from the hang if you must. Start around 65% and work up.

CrossFit WOD (Time)

5 Rounds
5 Power Snatch
10 OHS
2 Rope Climbs