WOD:  #preparing for the unknown

12 Min AMRAP

4 Handstand Pushups

8 Deadlifts (225/155lbs)

12 Lateral Burpees

STRENGTH: Back Squat – First Day of the 20 Rep Back Squat Cycle -

This program starts on the first day by finding 60% of your 1RM. Do 20 reps of  your 60% back squat unbroken. You cannot put the bar down until your rep is completed. You can rest with the bar on your back.

Every day you do this after (2 times a week), you add 5# to your bar and complete 20 reps.  Seems “easy” at first but watch out!!

Ex:  300lb Back Squat.  60% of 300 is 180lbs.  Athlete will warm up Back Squat as usual but the only working set will be 1 set of 20 reps at 180lbs.  Next time would be 190lbs, etc.

COMPETITOR/NEXT LEVEL: Snatch Grip Behind the Neck Push Press – 5 sets of 3 reps. 

Fit Bodies Bloomington CrossFit – Your Time Is Now!!

Tags: bloomington crossfit

This entry was posted on Tuesday, January 15th, 2013 at 3:23 am and is filed under Bloomington Crossfit, WOD. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.