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Mindset:
“Thousands of candles can be lighted from a single candle. Happiness never decreases by being shared.”
–Gautama Buddha
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Nutrition:
Fact: 80% of your immune system is located in your digestive tract. Make your gut health a priority.
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Movement:
A. MWOD:
Crossover Activation 90/90 (8 reps, 2 sec hold)
Crossover Activation Scaption (8 reps, 2 sec hold)
Front Rack Stretch 1min ea. Side
B. Weightlifting:
Clean and Jerk – work up to 80% of most recent 1RM and complete
1-1-1-1-1
1-2min rest in between lifts
*If your most recent 1RM is older than 1 year or you do not have a 1RM, work up to something
challenging and perform 5 singles.
C. WOD:
CrossFit Open Workout 11.3
5min AMRAP
Squat Clean and Jerks (165/110)
*Rx must be a full squat clean below parallel. The jerk is a shoulder to overhead; can be in the
form of a thruster, push press, push jerk, split jerk, etc.
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Recovery:
Same Crossover Symmetry movements (10 reps, 6 sec negative)
Foam roll Quads
