Power clean 3-3-3-3-3 reps
Front squat 2-2-2-2-2 reps
Squat clean 1-1-1-1-1 reps
Strength is King
By: Derek Eason
In order to get more out of every workout and to gain fitness, you must get stronger. With CrossFit position always comes first, you must be able to move a light load correctly. And then performance comes next, you learn to efficiently and expediently move these loads repeatedly. But what needs to be built next is the ability to move heavier loads and do so with confidence, strength.
We are all stronger than we think we are. Our bodies have the ability to pick up and move a lot more weight in their current state than it seems. A person does not need to get larger or grow more muscle to lift more weight. Strength is about confidence in your ability and practice applying as much force as possible.
Once you can move correctly in a movement such as a squat, then you need to build fortitude in your ability to squat. Squats should become a natural movement that you are always sure is going to be performed the same. Once you know that when you ask your body to squat that it will properly squat then you need to ask your body to squat as hard as it can.
If you move well do not be afraid to do the movement correctly with as much weight as possible. When lifting heavy it should not just be difficult to lift, it should be almost impossible to lift and I think this is missed by a lot of people. Some people tend to shy away from lifting heavier when things get hard because it is scary, you think you might fail. But when lifting gets makes you nervous is exactly when you should be trying your hardest and not giving up. If you know the movement then nothing bad will happen if you do not make a lift and you will only get better because of it.
So always take the strength component of a workout very serious, get as much heavy work done as you can and focus on being as strong and forceful as you can. The strength portion of the day should not be seen as an obstacle to maneuver before doing the WOD; it should be seen as having at least equal importance as the WOD, depending on the day.