Power 10 min
Heavy DB Snatch x 3
Samson Stretch x 30 sec R/L
Conditioning
PP+SJ-Russian Swing
EMOM 20 minutes
Even Min 3 Push Press + 1 Push Jerk Split Jerk 80% of PP
Odd Min AMRAP Russian Swings in 30 seconds
**Record Total Swings
Post your scores to the Whiteboard.
Accessory Work
LAX Thoracic Spine 3o R/L
Piriformis Foam Roll
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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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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