then
3 rounds, no rest:
10 KB swings
10 Pull ups
Post loads/times to comments.
Coach's Notes.
Compare FS to 11.15.12. One of the benefits of posting to comments is that you can reference past posts for a quick and easy way to measure progress, and also to determine your target weight for performing WODs.
On that note...how are you tracking your progress? Paper journal, excel spreadsheet, online programs? If you don't have SOME kind of system in place, you are not leveraging the "measurable" aspect of CF. Share thoughts to comments.
Training Videos.
Post loads/times to comments.
Coach's Notes.
Compare FS to 11.15.12. One of the benefits of posting to comments is that you can reference past posts for a quick and easy way to measure progress, and also to determine your target weight for performing WODs.
On that note...how are you tracking your progress? Paper journal, excel spreadsheet, online programs? If you don't have SOME kind of system in place, you are not leveraging the "measurable" aspect of CF. Share thoughts to comments.
Training Videos.
- "WOD Demo: FS 3-3-3-3-3" - with Liz Powell, Patriot Crossfit. Includes a demo of the couch stretch, a solid choice for pre-squat warmup.
- "Fixing the Front Rack" - with KStarr. Lengthy (8:00) and a little technical at times, but definitely worthwhile if you have trouble achieving a solid front rack.