Monday 11/13/17

November 6, 2017 joey0421


CrossFit Showdown – CrossFit

Power Clean (1,1,1,1,1,1,1 Work up to a New 1RM)

Alright boys, here it is. The moment of truth. We’ll be finding our 1rm Power Clean today. Has all that hard work paid off? There’s only one way to find out! In all seriousness.. Olympic lifting is more mental than anything. Start approaching the heavy lifts with confidence, and you won’t have a problem hitting PRs. If you doubt yourself before your lift, chances are, you’ll fail. Approach today with a lion mentality.

Russian Dash Cams (Time)

3 Rounds

14 Russian Kettlebell Swings 70/55

10 Goblet squats

200m Run
Think SPEED. Not only do I want to see you use a weight you know you can go unbroken on. I want to see you use a weight that as soon as you finish the 10 Goblet squats, you can burst out the door into a sprint. Remember.. This is a VERY EASY workout if you pace it. But this is a very painful one if you sprint.

Metcon (No Measure)

Cash out:

30/20 Calories

*How ever many pulls it takes you to do the calories, do that amount of burpees.
This will help you get into the rhythm of making every pull count. When it comes to the rower, strength is speed. Strong pulls will get you to your destination faster.