12MARCH2015

12MARCH2015

ANNOUNCEMENTS: Remember to keep checking in on the iPad as well as FaceBook. FaceBook: allows you to help donate to charity just by checking your self in at the gym! This month its for the puppies. iPad helps keep track when your coming in, both really important. Thanks gang!!

 

STREGNTH:

1. Back Squat: 3x5 - Add 5 #'s from 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

15 - 12 - 9

Deadlift (225/155)

Ball Slams (25/20)

Burpee Lateral Box Jumps (24/20 the long way)

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