Schedule

Although workouts are not being posted on this blog and it is not being kept current, CrossFit Quantico is still conducting regularly scheduled classes at 0700 and 1130.

As always, your punctuality and dedication are appreciated. CFQ requires consistency and a willingness to work hard.

CFQ

Warm:
Smokestack Run
Stick work

WOD:
1130
5x3 Clean and Jerk
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-lighter weights provide the ability to improve form. Perfect form is necessary to lift heavier weights. Multiple athletes had issues with this today - put in the effort on technique and the weight will come.
VIRTUOSITY. Do the common uncommonly well.

1215
Drills and skills (Clean)
20# Med ball Clean work
Smoker - 2 sets of 20 Med Ball Cleans, 20 Overhead Squats.

-Good work on the Cleans... read the note above. The Clean is a complex movement and takes practice. Drill it until you can perform it perfectly without thinking = muscle memory.

-You can get a good workout with a 20# ball!
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