Feelin yesterdays squats? I know I was! Here's a quick way to improve your knee flexion and get your squat feeling a little more smooth. Take a PVC pipe (a small diameter is best) and place it behind the knee and GENTLY squat down. Rock side to side gently for no more than 30 seconds. Another variation you can do is kneel on the ground and sit back onto your ankles. Again, be gentle here. Rock side to side. 30 seconds or less pre workout. What this is doing is gapping the knee joint as well as providing a little bit of release on the top of the calf and the insertion of the hamstring. If your tissues need a little extra love, you can do this for 2 minutes post workout. You should feel some noticeable improvement in your ability to get down into the bottom of the squat and your ability to stay upright. #cfwl #crossfitweightlifting #squat #mobility @rayregno @mikeburgener @movementrx

A video posted by CrossFit Weightlifting Course (@crossfit_weightlifting) on

7×2 Weighted pull-ups

Every 2 minutes for 20 minutes, complete:
3 Clean & Jerks @ body weight

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5 rounds for time of:
4 Pull-ups
8 Kettlebell deadlifts (53 lb./35 lb.)
16 Lateral box step overs
24 Russian twists
32 Double-unders
400m Run

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3 rounds for time of:
20 Squat cleans (95 lb./65 lb.)
20 Pull-ups
800m Run

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Thursday WOD, September 22, 2016