19MARCH2015

19MARCH2015

ANNOUNCEMENTS: 

Yoga Tomorrow at 7:15pm, there is No 7:15 WOD Class. (Bring your own Yoga Mat) 

 STRENGTH:

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 (Bike) 

3 RFT

10 Pistols Alternating

20 Push Press (95/65)

50m Single Leg Bounding Lunge (One leg out the other leg back)

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