Crossfit Skill Work - Thursday 3/04/10

We turn off the clock this week (except for the cool downs) and work on improving form and technique on a handfull of exercises.


front squats, 15 reps x 7
2-3 minutes rest between rounds


95lb men, 65lb women, scale weight down if needed


Work on perfect form for each rep, weight on heels throughout the entire movement, bar resting on the front of the delts with elbows out front and up high. Controlled decent and a powerful drive from the bottom up to full hip extension.


Warmup: 1 round of the CF Cleveland warmup plus 100 box jumps
Cool down: 100 mountain climbers, non-stop, for time...left and right equals one rep