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A. Every 20 sec for 11 rounds: 2 fast deadlifts at 60% of 1RM.

The interval is a bit shorter this week, and the percentage is a bit lower to hopefully maintain good bar speed.

B.  11 min AMRAP: 21 Russian KB swings, 14 overhead walking lunges with plate, 4 gym lengths farmer carry with KBs or DBs.

KB swings and farmer carries should be heavy. Prescribed weights for men/women are 45/25 # for the OH lunges.


I was reminded of this article entitled “Why Can’t I PR Every Day?” on Tuesday, when I didn’t quite get the back squat PR I was hoping for. If you are new to CrossFit, you are likely still at the point where you are still setting personal records pretty much every time you lift, but regardless, this article is a good reminder of what a PR actually is.


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**Also, if you haven’t arranged for payment of your March fees, please do so the next time you are in. Thank you!

** And… one more. If you’re coming out on Saturday morning, sign up online for either 9 am or 10 am. If your Zen Planner login isn’t working, please let me me know and I’ll send you another password.