To Thy Known Self


To Thy Known Self

Know Thy Self

With the work today you must know yourself!  Unless you want to absolutely risk breaking yourself leave your damn ego at the door.  The front squats are meant to be light, fast and dynamic.  This is where we accumulate volume under sub maximal loads working technique and speed.  So if it feels fairly light it should you are doing it correctly.  The met con will have you wanting to push the weight on the bar.  DON’T!  Use a manageable weight and keep moving through those sprints.  Prioritize the speed on the sprint and NOT the weight on the bar.  Stay tight on the barbell and get back to the run.  Those of you coming on weekends will appreciate the work on running technique, use it and life will be good!   Enjoy this one oh and wear your SPF…

CrossFit Tactical Strength – CrossFit



KB Series (No Measure)

4 Rounds

:15 KB Deadlifts

:15 KB Swings

:15 R arm windmill

:15 L arm windmill

Banded Clamshells (No Measure)

50 each side


Front Squat (12 x 2)

Low box Straight weight


Good Morning + Box Squat (3×10 )

Straight bar/Straight Weight
Straight weight

Metcon (AMRAP – Rounds and Reps)

ARMAP in 10:

Run 200

5 SumoDeadlifts 315/225/185/155/135/115
Choose a weight that is appropriate for you! Challenge yourself but understand the goal of this met con is to KEEP MOVING not be crushed and stopped by a deadlift that is too heavy for you. lots of loading option today.

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