So many new toys means we should use them! Our weightlifting classes, we have Tuesdays and Thursdays, will be split with one day traditional weightlifting, and the other strongman movement and theory. I use to spend some time messing around with some of the variety strongman consists of. Speed work, odd objects, core and explosiveness, band work, box squats, and more! We’ll tap into (loosely speaking) a little bit of the conjugate system and westside barbell stuff. They are the strongest gym in the world! It’ll be a mix of stuff but I encourage who ever is interested to implement it with our normal training, and it’s open to anyone. Oh yea! Don’t forget to be drinking enough water. You should be drinking half of your body weight in ounces. Even in colder weather. In hot weather it should be even more! Orange juice and tomato juice fully replenish your loss of minerals and nutrients from a liter of sweat. In the exercise science world we call that “the poor man’s Gatorade,” I’ll have more in depth info on hydration when the weather begins to change more!
30th of January Year 2019
Accessory
4 Rounds of:
8 Weighted Box Step Ups (each leg) with Barbell, KB’s, or DB’s
8 Tough Pull-Ups
90 sec Plank Hold
60 sec Weighted Plank Hold
30 sec Heavy Weighted Plank Hold
Conditioning
Will
Death By Clean and Jerk
Competitor’s Template
EMOM (this will be hard)
Min 1-10: 3 Muscle Ups
4 Squat Snatches @135#
Rest 2 Mins
Min 12-14: 3 Squat Snatches @155#
Min 15-17: 3 Squat Snatches @175#
Min 18-20: 3 Squat Snatches @185#
Min 21-24 AMRAP Squat Snatches @205#
***Use relative weight to meet intended stimulus***
CrossFit Legends Of The Wilderness 