Strength + Conditioning = _____

Wow, you guys are getting strong!!  What a packed evening we had!  Energy was insane.  Great job for coming in and doing that fantastic Monday workout everyone!  Quick reminder to keep where your masks and wash them hands!  Make use of the hand sanitizers I’ve spread throughout the facility.  Please and thank you!

Since you all are not just getting wicked strong… but just impressively fit… here is one of my favorite videos from back in the day.  I’ve posted it before, but it fits so perfectly well with where our training is, and where it is going.  Miko Salo change how us CrossFitters train.  In the leading months after he won the 2009 CF Games we saw a lot of content of his training, and what made him one of the GOAT’s… and what made him Legendary by putting the “extra” in “extraordinary.”  Other videos showed him hitting a strength piece followed by a metcon with the same movements as the strength.  Unheard of!  “Overtraining!” was heard from the metaphorical mountain tops of cyber space.  Now we know why understand better why that is so effective.  What still baffles me, is the courage to be the first to do it…. He is SISU…

15th Of September Year 2020

Strength
EMOM 14 – Alternating
2 Power Cleans (These should be heavy…The workout should be much lighter loads)
30 Secs of Alternating Single Leg V-Ups

Conditioning
1 Round Of:
20 Pull-Ups
15 Hang Power Cleans @135/95
5 Wallcrawls

Then…
1 Round Of:
20 Pull-Ups
15 Clean and Jerks @155/105
5 Wallcrawls

Then…
1 Round O:
20 Pull-Ups
15 Power Cleans @185/125
5 Wallcrawls


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