There are a lot of things that are tossed your way when you guys are with us for your 60 minutes each day. It is our sincere hope that you take home at least one new cue or piece of information each time you’re at CrossFit For Glory. That way, we know that you are progressing on your education about your own health and fitness – you become more personally accountable if you will.

In regards to the Olympic lifts, there are no less than 5 bajillion things to learn. Today however, the one thing we want you to learn is to NEVER sit in the hole of the bottom of your front squat when you clean the barbell. GET OUT OF THE HOLE and get out of there FAST! How fast? How about watching Kendrick Farris demo for me:

A. Skill:

5×2 Clean + 1 Jerk @ 80% 1RM (Most Recent Attempt)

(this is 2 FULL cleans followed by 1 jerk)

B. MWOD:

PVC OH Shoulder Flexion Using Uprights

C. WOD:

15min AMRAP –

9 Deadlifts (155/95)

12 Hand Release Push-Ups

15 Box Jumps (24/20)