One of the best articles written by CrossFit HQ! Everyone should read it.
http://journal.crossfit.com/2016/07/an-open-letter-to-cheaters.tpl
**This week, we will be de-loading and focusing on perfecting movement standards. We want everything done as perfectly as possible.
“Virtuosity: Performing the common uncommonly well.” — what CrossFitters are known for. 😊
For this week, your coaches have been instructed to take away Rx if they have to tell you more than 1 time to correct a movement (this includes shorting movement standards or shorting reps). Don’t mess up 😊
GROUP PREP
3 min Bike
10 Worlds Greatest
10 Air Squats
5 Up Dog to Down Dog
10 Lunges
Barbell Warmup + 5 Power Clean & Jerks
STRENGTH
**Deload week. We will re-test maxes next week.
Back Squat
5@40%
5@50%
5@60%
WOD
10 Power Clean & Jerk (Rx 95/65) (Fitness 64/45)
8 BB Front Rack Lunges (Rx 95/65) (Fitness 64/45)
9 Power C&J
8 Front Rack Lunges
8 C&J
8 Lunges
7 C&J
8 Lunges
6, 8, 5, 8, 4, 8, 3, 8, 2, 8, 1, 8 Lunges to finish
CrossFit Reserve 