“Success” isnt always about “Greatness”. Its about consistency. Constant hard work gains success. Greatness will come.
-Dewayne The Rock Johnson
RX – If any of you are hesitant on completing a WOD RX because you don’t want to have a “slow” time…it is now time to get over that. If you have been CrossFitting for a while and have mastered the mechanics of the movements, it is now time to give a WOD a try doing RX. Take the slower time and gain more from the intensity of the higher weights. You will gain more in your performance and your WOD times will get to be where they need to be after a few times of doing the higher weights.
5 x 3 Press
WOD:AMRAP 15Min Eric Atkins B-Day WOD
3 Wall Walks
9 Man Makers #30/20
1 Sled pull pole to pole #90/50
Supplemental WOD for those who want to compete or become better crossfitters.
Do “WOD″ rest recover at least 8 minutes, then:
1A- Dead Lift 5x 3 %70-90 of 1RM:
2B-3 sets not for time,work mechanics and speed.
L-Sit Max hold 2 attempts (Use parallete bars)
Clapping push ups Max effort.
Weighted Pull ups AHAP
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