Thursday December 13th

All strength day
Warm up
Bike 5 Minutes the do 4 rounds
5 pull ups
10 push ups
15 squats

Last session of squats and milk if you are doing it. Replace the front squats with that if you are doing it.

You need to build up to your working weight for each movement, your working weight should be extremely heavy. You should be fearing your next three reps. I think many of us miss the point of this heavy strength. This is where change happens, this is how you get stronger. This should be very uncomfortable. You should be close to missing on the 3rd rep. We will be the judge if you are going heavy enough for your current ability level. Obliviously we are not going to make beginners do 3 rep maxes, we might up the reps, but its still going to be heavy.

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

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CrossFit WOD 180531 Tips With Rory McKernan
Front Squat Development With Pat Sherwood

Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movements.

10 Minutes amrap
8 bike cals
8 burpees