November 13, 2018

 

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Starting tomorrow until Friday we will be collecting items at the gym for those in need who have been affected by the devastating Camp Fire. Please read below or swipe right for the items we will be accepting. Our wonderful member @annerznanerz will be taking our donations on Wednesday and Friday to donation centers. Thank you Annie!! Items Needed: Diapers Wet wipes Kids clothes (only kids sizes please) Toilet paper Towels Adult sized blankets Sleeping bags (adult and child) Laundry detergent Duffel bags or backpacks

A post shared by CrossFit Davis (@crossfitdavis) on Nov 12, 2018 at 4:24pm PST

Skill

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 12 Minutes

50 burpees
50 medicine ball cleans 20/14 lb

Workout notes

Today’s workout is an AMRAP of two high volume sets of classic movements.  Because the rep counts for both movements are on the higher side, completing multiple rounds will be difficult.  Do your best to move as quickly as possible through the burpees at a sustainable but quick pace.  Pacing for the medicine ball cleans will be a little different. Single repetitions are okay but a lot of time will be lost when setting up for single reps.   Ideally you will work at a cadence that allows you continuous movement with large sets, resting only when needed.