Strength and Met Con

In an effort to increase the overall strength of our athletes at Crossfit Legacy, we have been incorporating near Max Load lifts or presses and mini met-cons into our training sessions that past few weeks.

The athletes are doing great and everyone is showing definitive improvements in strength and work capacity!!

Workout of the Day

Push Press
3x3x3x3x3

...then 1/2 Cindy

5 Pull-up
10 Push-up
15 Squat

***AMRAP in 10 min***

Pictures

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Explosiveness and Endurance!!

We have worked on both the past few days at Crossfit Legacy. Moving a large load quickly over a long distance is absolutely necessary in any weight training program. If this is not being incorporated into your daily routines by either your "personal trainer" or yourself, then one; you are wasting money and, 2---you are wasting your time!

Friday Morning

Workout of the Day

Max Overhead Squat
Run 350m

***AMRAP in 20 min***

Thursday WOD and Results

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Lets move some large loads quickly!!!

Today our athletes got to use the work capacity they have in a very functional way. They get to carry heavy things before doing 75 reps of body weight exercises!!!

WOD

200' Farmers Carry
25 Pull-ups
25 Air Squats
25 Sit-ups

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Heavy Front Squats and a Short Metcon

Today our athletes tackled a nice heavy strength day and a short metcon.

Tomorrow--their hamstrings should be yelling at them. But the result will be more explosive and power hips that will help them in the Olympic lifts.

Front Squats--3x3x3x3x3

Terry--235
Eric--215
John--195
Jason--145
Gretchen--75
Stacia--85
Wanda--105
Caryn--95
Brian--245
Tyler--215
Heidi--95
Chris--215
Steve--135(Back Squat)

Nice work today everyone. You are getting stronger and it shows in your lifts. Stay focused on your training and come back tomorrow ready for some body wei ... Read more »