Thanks to Wilkes Weightlifting for an awesome Olympic Weightlifting Seminar. There were a lot of PR’s at the seminar, and there are a lot more around the corner.
This week at the fit:
- Mon – Squats and Stuff
- Tue – Triplet
- Wed – “Wood”
- Thur – Yours
- Fri – Snatch Pulls + Couplet
- Sat – TBA
CrossFit Holiday Throwdown Series
Today’s Recipe – Dark Chocolate Macadamia Bark Sprinkled With Sea Salt – Mark’s Daily Apple
Today’s Link – Good Soy, Bad Soy – Hunt Gather Love
Schedule –
- Mobility Warm Up
- Back Squat – 20-15-10 – Start @ 70% of 1RM, then 75%, then 80%
- WOD – 7 minute AMRAP
- 3 Box Jumps
- 3 Heavy KB Swings (70/53)
- NOTE: Increase by 3 reps each round completed. First round is 3/3, then 6/6, then 9/9. Go as high as you can in the 7 minutes. Go FAST!
- Stretch
The seminar was awesome. I’m looking forward to working on what I learned today for the next few weeks. That being said, 20×70% looks excellent.
What a great way to spend a Sunday! The seminar was great now the real work begins!
Gee Tim, thanks for calling me out about that!!!!!
Tim, the seminar was a GREAT idea. Learned so much and am sooo sore today haha. As Jim said, now the work begins.