Monday 170320

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WOD

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Front Squat

3 – 3 – 3

Thruster

3 – 3 – 3

Push Jerk

3 – 3- 3

From crossfit.com

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Jenae swears that nerd glassed help snatches!

Rack It Up!

Depending on how many times you tackled 17.4, you might be happy to see a lifting day today. Today is from the mainsite and are 3 separate lifts. For each movement you’ll perform 3 sets of 3 adding weight each time. Because we want you to make those sets of 3s as heavy as possible, you will be able to do some work up sets for each movement before starting your first set of 3. The only limitation is that we need to be done at the top of the hour. 

For today you can take all movements out of the racks. Why? Because we want you to focus on each individual movement, including a great set-up position for each. As you get fatigued working through these sets, the required clean/power clean for each set if we were to pull it off the floor would impact that. So today, racks.

That will also mean teaming up with friends. This is one of our favorite things to do. Sharing a rack with someone as you lift is great! You get to motivate each other, you have someone to help change your weights, and you get to have some adult interaction as you work out. Embrace this, many strong friendships have been forged over a barbell, some weights, and a lifting session. See you in there!

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