1. 3 Position Clean + Push Jerk – 7 x 1
*Perform one clean from the ground, one clean from just above the knee, and one clean from the high hang, followed by one push jerk. Build to max load with good technique.
2. Back Squat:
8 @ 70%
5 @ 80%
3 @ 85%
2 x 2 @ 90%
3. Heavy Russian KB Swings x 21 Unbroken Reps x 3 sets; Rest exactly 1 min
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
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