Thursday 4-14-16

This week has been a tough one but at the same time we’ve seen some amazing things happen and achieve some awesomeness as well. From running a whole mile without stopping for the first time, to lifting more weight up to this point to trying out a new class. Keep up the work Swink Family, you’re killing it!

Open Gym today but we plan on having a fun one for ya to come do when you’re able to during 4-8pm. Right before the Open we had discussed how it would be a great way to honor the fallen by doing “Hero Thursdays.” This meaning we’d do a hero workout that CrossFit has made each Thursday…maybe each Thursday…to honor those who have paid the ultimate sacrifice. Today we give it a go for those wanting to take it on.

Swink Barbell Technique: -OHS, 3×3, 3 sec pause at the bottom -Sots Press, light, 3×3

Snatch -1×1 @80%, 1×1 @75%, 1×1 @70%

Clean and Jerk -same as Snatch.

Front Squat -1×1 @75%, 1×1 @80%, 1×1 @85%

Today is a lighter day, not so much volume…leave it that way. It’ll be good to move, but manageable without a ton of reps

Swink Performance “Paul” Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. 

He is survived by his fiancee, Lisa Esposito. 

5 Rounds For Time: -50 Double Unders -35 Knees to Elbows -20 Yard OH Walk (185/135)* *can be scaled

“This week got me like…”