130628:
Class divides into 3 groups, 15 minutes at a station then rotate, submit 3 numbers (squat/bench/sled load)
A) Back Squat 3 x 5, same weight across
B) Bench Press 4 x 6, same weight across
C) 4 x 100 M Sled Pull, for load. If you can run, it is too light.
Let me speak “kelly/mike crossfit” language for those that don’t speak it.
“if you can run, it is too light” means “if its easy, ITS WRONG”.
Actually, I think Kelly would say “if you want to be bigger, stronger, faster then put in the work”
Michael would say “I want to illicit a sound monostructural kinetic sequence but putting your posterior chain under an optimal load and ensure good motor patterns with the heel-toe motion of your foot whilst under load that cannot be achieved when on the ball of your feet.”
Both will be thinking “don’t be so weak sauce Daniel”
🙂 i couldn’t have said it better myself!
Sled pulls in 90 degree heat….I will be drinking a lot of water today.
155 bench, 250 BS, 90 sled.
205 bench, 225 bs 70 lb sled pull *4 and then one extra at 85#. Looking forward to tomorrow’s 5k. Something tells me this will lead to pre noon beverages…
Lmao Clint!!!