Thursday, 20 June 2013

Reminder:  There are no scheduled classes due to various summer detail schedules.  Please feel free to email me at blackandgoldcrossfit@gmail.com if you would like to try to link up with some other CrossFitters to workout together.

Strength Work:  Back Squat: 3-3-3-1-1-1
Start with an empty bar or very light weight to warm-up and work on form/technique.  Slowly start adding weight, eventually working up to your 1RM.  Once you get to a weight where a set of 3 is challenging for you, count that as set #1.

WOD:  12-9-6-3:
- Power Cleans (185#/135#)
- Rings Dips

Recommended Warm-Up:
3 Rounds of:
- 5 Toes to Bar
- 7 Overhead Squats with PVC Pipe
- 9 Hand-Release Push-Ups

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