Our friend Ed ran into Annie yesterday in NYC.

She sends her best to all of you at CrossFit Pittsburgh.

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LOD (Lesson of the Day)

In an effort to better understand our new programming please check this out.

Those of you who trained yesterday probably didn't look forward to today's WOD.  However, understand that "Build to a tough 3 reps" does NOT mean "find your 3 rep max."  

For today's WOD you should be looking to find a "tough 3" meaning that you work the technique … like a solid practice session … for the chosen lift.  You should approach the WOD like that.  With me so far?

Yesterday was your strength day.  Tomorrow will be another opportunity to go heavy and get strong.  Today, practice and get better.  Go lighter if you have to.  It'll work, trust me and believe in your training and yourself.

Now, for the MetCon in today's WOD, Rx'd is just that.  It's not a burning bush, an edict from Rome, or anything else.  If you have to scale to make it MetCon scale away.  That's a fundamental of CrossFit and that doesn't change.  Still with me?

If you're still with me then keep it in perspective and have a great WOD.  If I lost you, I'll keep trying to make this make more sense.  Look for more LODs coming soon.

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Advanced:

    Power Snatch

Beginner:

    Hang Power Snatch

Build to a tough 3 reps

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3 min @ 90%

3 Thrusters @ 95/65

3 C2B Pull-ups

rest 2 min

3 min @ 90%

12 Walking Lunges

24 Double Unders

rest 2 min

3 min @ 90%

7 Wall Balls

7 OHS @ 95/65

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Terri hitting back squats during yesterday's WOD.