Wednesday, September 8

Raise your hand if you got a PR yesterday on the power clean or back squat.  That was many of you.  Mechanics, technique, and just good old fashion hard work in the training leads to great results.  

Speaking of training hard, Coach Andie has been putting in some serious hours at the gym as she trains for a local CrossFit competition taking place this Saturday.  Andie is competing in the Next Level Invitational Championship Series at the OC Marketplace in Costa Mesa.  

Good luck and here’s a look back at all your hard training.

Wednesday’s Skill:

15 minutes to find your 1 rep max power clean

15 minutes to find your 1 rep max back squat

Workout of the Day (WOD):

10 minute AMRAP of:

5 power cleans (115#/75# for women)

7 burpees

5 push presses (115#/75# for women)

Elements WOD:

12 minute AMRAP of:

Row 14 calories

7 push presses

Post rounds to comments

Advertisements

One response to “Wednesday, September 8

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: