Skip to main content

8.21.15- Day 2 Squat Cycle

By August 20, 2015WOD
What a turnout.

What a turnout.

  • Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
  • Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
  • Barbell Club will be starting a NEW cycle 8/23. Get in to work percentages, work from pulling/jerk blocks, and apply the squat cycle we are currently in to your oly lifts!

 

Open Gym 6:15-8:00AM

Today’s Workout

Strength:

  • 1×5 Back Squat- HEAVIER than Monday 8/17

*Build to ONE set of 5 back squat. This does not need to be your recent 5RM, but it does need to be heavier than the 5×5 we performed on Monday. If you were not here last week to test your 5RM, find it today. 

Conditioning:

  • 3 Rounds for time:
    • 15 Hang Power Cleans (135/95#)
    • 15 Burpees 

Time Cap= 8 minutes

Cooldown:

  • 100 single unders, 200m walk/jog, 75 single unders, 100m walk/jog
  • 2 minute pigeon stretch each leg

Leave a Reply