Friday 30 November 2018 – Year End Goals

Happy Friday everyone! Today is the last day of November and I ask, did you write down a goal or two for 2018? You have 32 days to knock them out! This month, think about your growth as a CrossFit athlete and form your goals for 2019. Is it come to more classes? One strict pull-up? Back Squat 1.5x bod weight? THE MUSCLE UP!?!? Your next big accomplishment is out there mixed in with a lot of smaller steps on that path. Get ready.

Now today’s work is continuing to build strength with Back Squats. This will be done in 5 sets of 3 reps at 85-90% of your 1RM. Just like the deadlifts earlier this week, work up to your 85-90% and when you get to that, THEN your 5 x 3 begin. Warm up sets don’t count, so get to work quickly.

After the strength work is complete, take the weight on your bar bell down to 135/95 for the sets of 5 Power Cleans in the WOD.

The WOD is a 15 minute AMRAP with three movements: 5 Power Cleans, 10 V-Ups / Tuck Ups, and 15 Wall Balls (20/14).

This one is deceptive where each movement’s rep scheme is totally doable, especially fresh. Round one could be done in a minute but after that, the struggle will get real very quickly.

Strategy: Make the power clean weight something you don’t have to break up in the first few rounds, but if you go straight through with 5 every time, it was too light. the V-Up / Tuck Up will push your core strength but that’s a good thing. Start with the hardest scale you can do and hold it til it just doesn’t work and then scale down if you need to. Lastly, the Wall Balls will grind you down over time, you know how to do them, so do them consistently.

Have¬† a great weekend and don’t forget Saturday the 1st is the group trip to Reebok for some savings and perhaps an adult beverage or two!

Back Squat 5×3@ 85-90%

15 min AMRAP
5 Power cleans (135/95)
10 V-Ups/Tuck Ups
15 Wall balls (20/14)

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