Eva

5 RFT
800m run
30 KBS
30 Pull-ups

CrossFit

1. CLN Grip DL+Clean+Push Jerk+Back Squat+Push Jerk, 4 sets. Add weight each set if tech and speed are up to standards, heavier than last week.

2. Press Cluster 1.1.1.1.1, 4 sets, get close to 90% of 1 RM

3. Team Elizabeth, in tag team fashion

21-15-9

Cleans #135/#95

Ring Dips

Chased immediately by a 400m run, ALSO in a tag team fashion

The only thing keeping you from what it is you really want is the story you have about why you cant have it. Quit the story telling. Get your ass in here.

Here a simple task I want each of you to do.
Chart how you feel throughout the day. Put it on your Notes in your phone. Pick some times (when you wake up, mid-morning, lunch, mid-day, after work, AFTER YOU COME TO THE LAB, etc.)
Do that for a few days, log the emotional peaks & valleys. See how you feel after you get the to The Lab. After you see how much your physique has improved. YEAH that feeling. That feeling of accomplishment, self satisfaction. That is a good feeling. It tramples any dread of any work out or any temporary feeling from ANY shitty meal.

SHOW UP. DONT QUIT

Coach Datton  snatches 118kg at this week’s Olympic Lifting meet

CrossFit

1. Snatch + Hang Snatch from mid-thigh x 5 reps, 4 sets

2. Front Squat 3-3-3-3 @55X1

3. 10 RFT

3 OHS, bar taken from the ground

30 Double unders

In teams of 4-5
10 Min max cal row, switching every 20 strokes
Rest 2 min
8 Sets, AMRAP
1 min Jump Squats
1 min KB SDHP
1 min Box Jumps
1 min Abmat Sit Ups
1 min Lateral Hurdle Hops

**Only 2 people can work at a time after the rowing component of the work out

1. BS 3-3-3-3 @ 55X1, ALL HEAVY SETS

2. 10 Sets ALL OUT EFFORT EACH SET; 3 min rest

10-20-30-40 yd shuttle run.

Every 3 min for 18 min

400m run

The famous quote…

“If you need music to motivate you or to make you work harder, go find something else to do”

- Josh Everett

CrossFit

5 RFT
400 meter run
30 Box jumps
30 WBS

2. Barbell Push Ups AMRAP -2, 3 sets

3. 10 RFT

4 burpees

8 KBS

12 WBS

1. Snatch + Hang Snatch from mid-thigh x 5 reps, 4 sets

2. Front Squat 3-3-3-3 @55X1

3. Power ‘Isabel’

30 Power snatches for time

3. 3×10 T2B, each set AFAP