Dig deep today guys just like Angela here.
Pic: Cera Lai

  WoD: "Leg Up"

Front Squat

5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 - 1

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• Going for the big one today! This is all about priming your movement, your body, your nervous system (your nerves maybe!) for the big show at the end!!
• 10 sets on the board to work through but it all about those singles today. We don't want our ego to  get in the way of the 5's & the 3's. Disregard any "best" numbers you may have recorded for them. Sacrifice them for the sake of good, warm-up sets. Start your first set lighter than you think and have yourself a game plan that builds your towards the number you'd like to hit at the end.
• Strength days, or "heavy days" are to be respected within the CrossFit prescription & programming. They are just as valuable as your "metcon" workouts. If you don't work on your strength training and dial in focussed technique you the progress will be harder to come by. These are the days we get to turn the clock off so to speak & not get flustered by "moving for time". There are certainly times for that type of lifting and we incorporate them into timed workouts to develop that side of your fitness.
• But true heavy days are where we get to geek out on the nuances of lifting weight. It is in this "geekery" that we can see & correct our faults properly. Take our time to rest & reflect and make changes in the very next set. Then we can truly test ourselves on what we are actually capable of and work off that in other training going forwards.
• Overall goal today is to build load each set (if movement/form permits) and focus in on those heavy singles.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your LOADS to your Beyond The Whiteboard account.