3/21/19

Best part of CrossFit Eaton: The community!  Final games wod coming up and don’t forget about our post 19.6 team wod and party on March 29th! Get in those points for your team this weekend…last chance!

Best part of CrossFit Eaton: The community!

Final games wod coming up and don’t forget about our post 19.6 team wod and party on March 29th! Get in those points for your team this weekend…last chance!

Skill: Turkish-get ups

WOD: 3 Rounds for time

10 Turkish get-ups, alternating (53lbs/35lbs kettlebell)

20 Burpees

30 Back squats (95lbs/65lbs)

Intended Stimulus: This workout utilizes a mix slow and fast movements to focus on both control/skill as well as endurance/stamina. The turkish get-up load is moderate but should allow for 10 reps to be completed in under 2:30. Utilize a fast pace on the burpee knowing that the back squat load is light. The back squat load should be able to be completed unbroken and in no longer than 1:30 on any round.

3/18/19

19.4 is in the books! Can’t believe we only have 1 left! And don’t forget our closing party that will be March 29th. We’ll have our own 19.6: team style- wear your team colors! And then the losers from our CFE games competition are bringing food to share for afterwards! We hope everyone can join us for our last Friday night lights of the season!

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Skill: Toes to Bar, Squat Clean

WOD: for time

10 Toes to bar

10 Squat cleans (155/105)

10 Toes to bar

8 Squat cleans

10 Toes to bar

6 Squat cleans

10 Toes to bar

4 Squat cleans

10 Toes to bar

2 Squat cleans

Once the workout is complete take until the 20:00 mark to find a heavy single on the squat clean.

*Note on heavy single: The goal here is to lift heavy in a fatigued state. Do not force an attempt at a near maximum lift but rather build to very challenging loads while maintaining good technique.

Intended Stimulus: This is intended to be a short duration (sub 10:00) + relatively high-skill. These movements do complement each other nicely but expect there to be some interference. The toes to bar sets are fairly high strive for a modification of 3 sets or less per round. The squat clean load is moderate and allow for the initial 10 reps to be completed in under 1:30.