31MARCH2015

31MARCH2015

ANNOUNCEMENTS: New Tank Top's for the ladies are in. They are a racer back, flowy style. Come check them out. 

FRIENDLY REMINDER: CrossFit Kids on Tue/Thur at 4:30pm, so if you plan on attending the 3:30 WOD it’s really important to be on time and work efficiently so we have the floor cleared by 4:30. If you plan on coming to the 5:15 WOD, please wait outside until the 4:30 Kids class finishes.

STRENGTH:

1)   Deadlift 5 RM with goal of getting a 5 RM 5-10lbs. heavier than your previous 5 RM. Start around 60% of your goal 5 RM for the day, performing 5 reps per set, adding weight each set. These are DOUBLE OVERHAND GRIP. No mixed or hook grip in an effort to improve grip strength. 

 2)   3xME Strict Chest to Bar Pull Ups. Palms face away from face. Scale to chin-over-bar strict pull up, negatives or barbell pull ups. No bands!

* This strength program is easy to jump into if you’re new, or jump back into if you’ve been gone. Find your 5 RM for the lifts. Your next session, perform 3x5@ 90% of your 5 RM. The following sessions, try to get 3x5@:

-   5 lbs. heavier for BS and FS squats

-   2.5 lbs. heavier for strict and bench presses

-   For deadlift, simply work up to a 5 RM every session, with the goal being 5-10 lbs. heavier than your previous 5 RM

WOD:

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-ups (MU Progressions, Jumping MU)

5 comments (Add your own)

1. Harovera wrote:
Viagra In Usa Overnight http://cialtobuy.com - cialis online Aacifemine Clomid Il Parait Que
Cephalexin Capsules Ip 500mg Printable Coupons For Propecia Low Cost 20mg Cialis
Acquisto Levitra Free cialis buy online Symptoms Of Allergic Reaction To Amoxicillin

Thu, September 14, 2017 @ 2:11 PM

2. Harovera wrote:
Alli Orlistat Best Price cialis Levitra Contraindications Mail Order Fluoxetine Amoxicillin Used For Dogs

Thu, September 28, 2017 @ 9:35 AM

3. Harovera wrote:
Alli Orlistat Best Price cialis Levitra Contraindications Mail Order Fluoxetine Amoxicillin Used For Dogs

Thu, September 28, 2017 @ 9:35 AM

4. Harovera wrote:
Alli Orlistat Best Price cialis Levitra Contraindications Mail Order Fluoxetine Amoxicillin Used For Dogs

Thu, September 28, 2017 @ 9:35 AM

5. Harovera wrote:
Order Cheap Periactin Online Comment Avoir Du Viagra [url=http://cheapvia50mg.com]viagra[/url] Dutasteride Best Buy

Sun, October 8, 2017 @ 5:00 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.