Andrew was the lone taker for the Capital Crossfit March Break Strength and Conditioning camp. During his five days of instruction, he learned the fundamental iron movements of squat, deadlift and press. He also worked on basic gymnastics and Olympic Lifting; by Thursday he could hang power snatch and hang squat clean. A hockey and soccer player, the strength and power he develops with his personalized workout program will soon make him the most explosive player on the field and ice. Nice work this week Andrew...
Today:
Strength: SP 3 X 3
Skill: HS + Kipping
WOD: "Angie"
100 PLU
100 PU
100 SU
100 SQ
Yes, we're serious. If this is too much for novice Crossfitters you can modify as you wish, eg perform only 50 PLU, or do jumping PLU. If you are at the point where you are doing sets of 1 PLU it's probably time to move on to the PU. Record your time, this one will come up again.
