Warm-up:
500 Meter row
5 Minute shoulder mobility
2 Rounds:
3 Front Squats
3 Back Squats
6 Slow butterly sit ups
Workout:
A. Back Squat 5 x 3; Rest as needed between efforts
B1. Reverse Hypers 3 x 20; Rest 1:00
B2. GHD sit ups 3 x 20; Rest 1:00
Powerlifting:
A. Push Jerk 3-2-1-3-2-1; Rest 3-5:00 between sets; Second wave should be 5% heavier respecitvely.
B. Thruster 5 x 5; Rest 5:00
C1. Barbell good morning 3 x 10-12 @21×1; Rest 2:00
C2. Ring FLR 3 x 60 second hold; Rest 2:00
“Game-Day Nutrition” with Matt Chan, CrossFit Journal preview video [wmv] [mov]
VOD:
For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ. Galatians 1:10
Bryant!! Pain + Determination.
205-215-225(1)-215-205
Great coaching Tracey! Thanks for sharing what you learned this weekend. It was different than what we’ve been doing with the high bar position and I can definitely see how it will cross over to our other oly lifts.
205-225-255-285-185*(15 reps)
Bryant! Get it on 12.3!! Awesome job, B!
So thankful for back squats this am since I can barely move my arms! 105-125-135-145-155. I also enjoyed Tracey’s coaching and how it translates over to the other lifts. I’ll be thinking about that from now on. Thanks, Tracey!
BRYANT!!!!!!!
235
185-225-225-185-185
Mind and body are conditioned for posterior chain initiation with the but going back and top going forward. I get caught midway on the upward thrust – must be lack of quad strength. I have a good bounce at 95lbs, but not at the heavy weight. This must be why my front squat weight sucks – leaning too far forward due to posterior chain initiation. Something new to work on. Thanks Tracey!
225-250-280-295-315-350(pr)
show off!!! awesome job!
315
Nice work by Patrick tonight
345