Thursday 11.5.15// Heavy Day, another type of intensity & Everyday-Warrior Series 1

Weight Lifting

A. Every 2 Minutes perform one set of the following complex

1 Power clean + 2 Front Squats + 1 hang squat clean + 2 front squats

B. 15 Minutes 

00:00-03:00 AMRAP face the bar burpees

03:00-15:00 1RM Clean and Jerk

If you are registered for the Everyday-Warrior Battle Series, you should do option B. first and can do both if you choose. If not in the battle series, do A. B. is optional.

Register at www.everyday-warrior.org. It's a 4 week online competition that goes to support CrossFitters who are fighting terminal illnesses. We've talked about it a bit, and there's a poster up in the gym. There's still time to register! RX, Scaled, masters, and teen divisions are available.

CrossFit isn't all about "go faster" to find intensity. We can also increase the load as much as possible to develop that top end strength or power. For today's complex, the idea is to work in the Strength, Power, and Coordination domains. We'll increase the load to the point where you can still maintain and practice efficient movement patterns as well as develop strength and power! heavy days should make you