We're not even to our testing week yet, but I know several of you hit PRs for your 3RM front squats on Wednesday and others have been "feeling it" on the Olympic lifts and so decided to give it a shot during rest day/open gym. Case in point: Aaron's 210lb snatch PR. Well done man!
Oh yeah, if you capture a PR of any sort on video and post it on Facebook or Instagram, be sure to tag us in it, @crossfitsanctify or #crossfitsanctify. We'd love to see it!
101 & 201
A. 2 cleans + 1 jerk, 8 sets @80%, 1:30 clock
Notes: Reps SHOULD NOT BE TnG. Drop the first one but quickly reset for the second rep. 101's should use the same weight as last week or slightly heavier.
B. Back squat, 3x3@80%, 3x3@85%, 2:30 clock
C. Seal walk (DEMO), 5x30' (length of rack), rest 1 min b/w sets
Notes: Watch the demo video. It is IMPERATIVE that you maintain the hollow position throughout. If you do it correctly, your abs will be screaming after each set. If you do it incorrectly you won't feel your abs working as much and your feet will probably be drifting side-to-side as you go along. Oh and don't worry, we've got a tool to protect your toes. We don't like scuffing our Nanos any more than you do.
Post loads to Facebook.