Friday, May 17th, 2019


Conventional Deadlift
Work to a 1 Rep Max


9 Burpees
7 Squat Cleans 95/65
5 Thrusters 95/65

A word from your coach:

Understanding the difference between training and competing is important. Competing is pushing past your limits, form tends to break down, and it can be very hard on the body and nervous system. Training is being aware of your movements, trying to do them better, learning pacing, and strategizing the workout. A great example would be a workout like Grace (30 clean and jerks for time), doing a fast singles might be the fastest way of doing it, but are you not learning how to cycle the barbell and neglecting the eccentric portion of the exercise.

Understand that you cannot always be competing for the best numbers in the class, you need to be training most of the time, and only competing some of the time. This is why we describe an intent for the class workouts, such as choose a weight you can do for 5 unbroken. This means we want you do do 5 unbroken, not 5 singles.

Crossfit Bytown