19FEB2015

19FEB2015

ANNOUNCEMENT: Yoga tomorrow at 7:15! Bring a mat, we have kid care so come get your Hakuna Matata and Namaste On! 

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

50 Double Unders

20 Jumping squats (45/35 - yes bar from floor)

30 Hang Power Cleans (45/35)

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