Announcement

Pain Versus Discomfort

There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set. Real pain is different – what we’’re feeling during those sets are truly feelings of discomfort.

Pain is when we are walking through the garage and step on a nail. Pain is when we loose a limb. Real pain, is when we loose a loved one.

CrossFit isn’t painful. It’s uncomfortable at times, but – it’s not pain.
This is a perspective change on how we approach workouts. Today, let’s get uncomfortable.

Strength - 07/11/2018 - Strength

6 Sets of Squat Snatch
Each set consists of 2 Squat Snatch Singles; one squat snatch, drop the bar, take time to set up again. Build Up he weight, do not go heavier that 85% of your 1 RM Snatch. If unable to squat snatch, perform one power snatch with one OHS.

METCON - Over and Out

For Time (15 min Cap Time):

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Weight on the barbell should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping over.

Gold: 20 reps each, 95/65.

Silver: 20 rep each, 75/55.

Bronze: 16 rep each 75/55.

White: 14 rep each 65/ 45 or less.