29JAN2015

29JAN2015

ANNOUNCEMENT:BBB-Bring your Buddy, Buddy This Sat at 11. Bring a buddy with you so they can try CrossFit for FREE!

STRENGTH: 

1. ADD 5 #'s to Your Back Squat from Monday 3 x 5

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. 90% from your max 3 x 5 Bench Press 

 WOD

15-12-9

GTO (135/95)

Ball Slam (25/20)

Burpee Lateral Box Jump Overs (24/20 - Do a burpee then jump side ways onto box, jump off the other side, do another burpee, jump side ways onto the box...)

 

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