180829 - Weightlifting Wednesday


With all of the amazing new athletes we have joining the Choice City Fit Fam recently, it's a good reminder to know what is important in the gym. It's not the winner of the WOD and it's not going RX all the time, it's giving each workout your all and trying your best! Don't worry about anyone else, because you matter the most! 


Standard Warm Up
20/15 Cal
3 Rounds
5 Goblet Squats
5 Romanian Deadlifts
5 Strict Press (Each Side) 
5 Strict Pull Ups or Bar Rows

MOBILITY - 4 Ways Banded Stretch
(See video below for extra stuff) 
Wrist Stretches
Front Rack Stretches

COACH LED PREP - Going through each movement

"Bear Complex"
5 Rounds
A "Bear" is a power clean, to front squat, to push press (or thruster) to back squat to push press (or thruster) to front rack. 
Each bear complex consists of an unbroken set of 7 "Bears"

Michael Reynolds

CrossFit Level 1 Coach