“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”
Organic Vegan Rice and Pea Protein
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Crossover Symmetry Workshop, Saturday 8am at West
Crossfit OpenWorkout 20.2
Monday – Squat Day (Week 2)
Last week we established a new 5 rep max for our squat of choice for the upcoming cycle. Today we will be de-loading the bar back down to 75% of that newly established 5 -rep max. We will focus on positional awareness and technique this week even as the bar moves fairly quickly. These initial weeks of the cycle are critical for our ability to PR in 6 weeks!
Tuesday – Static Addict
We have a long duration EMOM workout planned for Day 2. The diverse selection of these movements will pack a punch to your upper body. We will have heavy push presses, legless rope climbs, and assault bike calories. We will also work a static hold during the EMOM! These holds include kettlebell rack holds, superman holds, hollow holds, and wall sits!
Wednesday – NCfit Benchmark “Power+ Amanda”
Our strength section of today’s workout includes 3 moderately heavy sets of 5 power snatches. The key word here is “moderately”. We are not looking for a 5 rep max today, but we are looking for good technique and position with a heavier load. Our conditioning includes more power snatches and bar muscle ups! If we don’t have bar muscle ups then we will scale appropriately to get the correct stimulus.
Thursday – Team AMRAP
We will pair up today with our buddies to get some restorative blood flow to those hard worked muscles. We will get the opportunity to row, bike, air squat, bent- over row, and perform a CFK favorite the kickback. Come join us, and prep your body for day 5’s open workout.
Friday – Open Workout 20.2 (Released Thursday Night)
Many of us tuned in last week to watch the Rogue Iron Game show that featured a grueling duel between Rich Froning and Scott Panchik. We watched in awe as they completed a seemingly endless workout of bar-facing burpees and ground to overheads. The staff at Crossfit HQ kept us humble last week! We can’t wait to see what he has in store for us this week!
Saturday – Free Community WOD at 9am
We have dumbbell hang power cleans, wall balls, running intervals, and kickbacks this week in community WOD. Bring your friends and try to be quick on those runs!
Saturday – Level 2 at 10:15am
The level 2 class will run the open workout 20.2 for judging! Come in and get an official score! You can even reattempt Friday’s workout if you weren’t feeling it!