September 29th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Overhead Squat – find 10RM, then do 10 reps at 95% 10RM, then 10 reps at 90% 10RM
Hint:  Your 10RM is about 75% of your 1RM
Work Capacity:
3 rounds for time:
– Run 400M
– 21 Sumo Deadlift High Pulls, 75/45 lbs
– 12 Burpee Bar Jump-overs
CrossFit Light (7am)
Strength:  Pause Back Squat 3-3-3-3-3 (pause for 5 seconds at the bottom of the squat, and increase in weight each round)
Work Capacity:
5 rounds for time:
– 3 Pull-ups
– 5 Push Press
– 7 20M Runs
“You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.”
– Sir Edmund Hillary


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