Wed/Thur/Friday

Sorry for not posting these the last three days. Most of you know that I was out of town, I posted Wednesday and Thursday to the FB Members only page. If you aren't on there and are on FB you might want to add that page. It's called 'CrossFit Unrivaled Members' I post everything there first! I did NOT post Friday's at all and that was because it was our anniversary and we had a date night and I completely forgot. I promise I wasn't doing it on purpose! And I am glad that those of you showed up without knowing the WOD…brave and hard working! Great work on all of those PR's!!!! 

You must rest, to recover. 

Wednesday

Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

“The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Thursday 

Skill Work: Your choice 

Active Recovery:

With a partner; one working one resting
ROW 1 min ON/ 1 min OFF X 8 each 
*it'll be slightly longer than a min off due to transition time

MOBILITY: Coach Choice

Friday

Squat
1RM Front Squat

“Tequila Montoya”
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65