“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” -Bruce Lee
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Back Squat (3,3,3,3,3)
Intention= go slightly heavier than you did last week on your sets of 5 for each of the rounds.
Snatch Grip Deadlift (5,4,3,2,1)
Intention= build to a heavy single across your rounds being sure to demonstrate clear understanding of your snatch positions. We are building strength using slow eccentrics.
Must use a SLOW DESCENT 4 seconds back down
Record your heaviest set of 1
Metcon (AMRAP – Rounds and Reps)
Perform between orange lines of track:
10 Kettlebell Snatch each arm (53/35)
Racked Walking Lunge to orange line with 1 kettlebell (53/35)
Low Bear Crawl Back to orange line dragging that kettlebell (53/35)
5 Kettlebell Thrusters each arm (53/35)
Intention= this is a basic GPP WOD that should allow all of us to constantly move with only moments of rest to drink water.
This is an example of a WOD that building real world strength and endurance. Effectively this is similar to farm work, manual labor, construction work, etc….