Saturday 100213

Snatch 1-1-1-1-1 @ 80%  

Clean & jerk 1-1-1-1-1 @ 80%

Pause back squat 3-3-3 
Pause back squats must have a minimum of 3-4 sec pause in the bottom position before recovery; focus on maximal acceleration up from the dead stop (no bouncing).

Post loads to comments.


Mike Ware has done his homework… and it shows.  Watch out folks!

Can you do a CrossFit workout without getting caught up in the clock?  Is the competitive nature of our workouts getting the best of you?  Post thoughts to comments and stay tuned for a little change.


  1. Jeff "CueBall" :

    I used to focus too much on time and it really effected my mentality during a WOD. Which in return would slow me down and I’d loose that “edge.” Recently I found that I tune almost everything out and focus on cues in my head to stay with functional form.

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