The strength/plan for the week:
Mon – DL/Front Squat
Tues – Doubleunder Clean and Jerk Couplet
Wed – Snatch work
Thurs – Hero WOD “Rahoi”
Fri – Clean and Jerk work
On November 21, viagra 40mg CrossFit Walnut Creek is holding a Row-A-Thon for Ericlee Gilmore. Ericlee was a friend of CFO that died last year after a short but valiant battle with cancer. CFO won this event last year, and it’s a good time: you’re done early and there are great places to within walking distance of your rower.
Workout of the Day
Strength/Skill, Week 4 of 4
Deadlift, 3 sets of 6
These Deadlifts are from a DEFICIT, meaning you will be standing on a 45# plate as you pull the bar off the ground. This will help create much more pulling power off the ground, and it will emphasize near perfect starting position, keeping a flat back, with your butt down and your chest up. This week we will go up by 5-10#.
Pause Front Squat, 5 sets of 2
For pause on the first squat, it’s a 5 second count. For the second squat, it’s a 3 second pause. Keep the weight manageable, approximately 50-60% of 1RM or add weight you to what you used last week. This is week 4 of 4, so go for it.
10 Kettlebell Swings 53/35
12 Wallball Shots 20/14