Hey Friends!
17.1 in the books! Looks like the submission deadline for the online CrossFit.com competition has been extended until tomorrow at 8pm. Make sure you get those scores in, then you can mentally disconnect for a few days before the next beautiful WOD comes out ;)
There will be some new points guidelines starting this coming week – keep an eye out for those! Until then, work hard, recover harder, and eat some high quality food!
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Coaches Notes:
PAUSED Front Squats! These are meant to test your positioning (which is why they’re on the lighter side). Maintain high elbows, a tall chest, and stable trunk. You might find it beneficial to move slower on the way down into the squat, and then move “fast” on the way up! Handstand holds facing in toward the wall are like the static version of the wall walk. Get as close as you can while maintaining a beautiful hollow body. If it means you’re a little further from the wall than usual, that is OK. After that we have a little multi-AMRAP with a typical CFSuds rep scheme. Isn’t much of a strategy for it. Attack it with ferocity as they’re only 4 minute AMRAPs. But most importantly, don’t tear your hands.
Strength:
Every Minute for 10 Minutes:
ODD Minutes – 3 Paused Front Squats @60%
EVEN Minutes – 15 second handstand hold facing in toward the wall (hold the hollow position)
Metcon – I like to move it move it:
4 Minute AMRAP:
4 KB swings (overhead) 50/35
4 Burpees
-2 Minute Rest-
4 Minute AMRAP:
4 Goblet Squats 50/35
4 Toes to Bar
Scale up: 70/50
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