“wednesday 8.21.13”

So as you all may or may not know last Friday ended a 8 week squat cycle. Many of you crushed old PR’S by 20+ pounds. I am so excited as a coach that almost everyone got some serious results from the past 8 weeks. The PR board is completely covered.

This week begins a 4 week squat cycle that will include extra Olympic lifting. If you are looking to increase your squat and oly movements make sure to do the extra work programmed in the comments section. I will also program extra conditioning for those training for a comp or just trying to be more Fit.

Warm-up:

          10 squats 10 tuck jumps 200m runx2

Skill:

           hang squat clean

Strength:

        hang squat clean: 3rm tng 

WOD:

4 rounds        

(1:15 min on 1:15 min off)

4 h sq.cleans 80% 3rm

ME box jumps (24/20)

“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)


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