12FEB2015

12FEB2015

ANNOUNCMENT: We have a Kid sitter on Fridays from 4-8. 1. That means there will be adult supervision. 2. That means you can WOD then do Yoga. It's a Win, Win! 

STRENGTH*: 

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 

WOD: 

CrossFit Mountain

3 RFT

15 Double Box Jumps Complex (Setup two boxes a few feet apart. First box 30"/24", second box 24"/20". Jump up on top of the first box then quickly down and onto the second box and down going through the two box ladder. Then do six lateral single leg hops alternating 5'/4'. = 1 rep. Turn and repeat.)

20 Tuck jumps (Knees to chest)

15 Hang Power Cleans (135/95)

 

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