So, today was tough, more technique that anything. This is good, we love to challenge you and we love taking challenges on head first. Ya know, if we didn’t take on the challenge of opening the gym for all you wonderful people to use, you wouldn’t be able to challenge yourself day in and day out. Take them head on and rise above when faced with challenges and know they are there to make you better, stronger.
Now today is a day of testing too, heavy testing, so let’s get to it.
Don’t forget to head to games.crossfit.com to get yo butt signed up for the Open…ya know, to challenge yourself!
Competition Tuesday Swink Fundamentals & Performance -Shoulder Strength -Glute Strength
Skill: -Squat Cleans
For Time: -5 Rounds of Cindy -5 Squat Cleans @185/125* -3 Rounds of Cindy -3 Squat Cleans @205/135* -1 Round of Cindy -1 Squat Clean @225/145*
*all of the weights will and can be scaled, up and down
Pullup Strength: -4×8-12 Bent Over Rows -4×5-10 Chinups
Swink Barbell Technique: Slow-Pull Snatch (5 sec to mid-thigh) + Hang Power Snatch (mid-thigh) + Snatch Balance -4 x (1+1+1)
Hang Snatch (knee) -3RM; 95%x3, 90%x3 (% of RM)
Snatch Pull -3×4 @90%
Snatch Lift-Off -100%x4, 2×4 @105%
Back Squat -60%x10, 70%x8, 75%x6, 63%x10, 72%x8, 77%x6
That face when you know it’ll be tough, but you ain’t no quitter!