Friday is the CrossFit Open 15.2 WOD for all classes! If you want to come cheer anyone on for any of these WODs everyone is welcome, including non-members. If you are participating we give you permission to take the day off and rest today! For those who want to do 15.2 but can't tomorrow we will do another round at 11 am on Saturday.
1. Back Squat: 3x5 - Add 5 #'s form your last
2. Back Squat Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you've done this before add 5# to the last time. Don't completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.
3. Bench Press; 3x 5 - Add 2.5 #'s from your last
*If you need to find a 5 rep max do so this lifting program is easy to jump in on
10 Burpee Double Box Jumps (30/24, 24/20)
50m High Knees
20 KB Swings (70/53)
50m Side Shuffle (Face the same direction out and back)
Posted on Thu, March 5, 2015