January 27, 2015 admin

01/26/15

1. 15mins: Sets of 3 PERFECT Back Squats – build as you go, but reps should be perfect.

2. EMOMx5: 20 Single Unders + 3 Back Squats @ 80% of part 1

3. :20/:10 x8: Plank

4. :20/:10 x8: Boat Pose


Competitor’s Program

1. Back Squat: 4-4-3-3, 20X1, Rest 2mins

Notes:  Build so last set is near maximal.

2. 3×5-6 Wtd Hip Extension, 20X1, rest :90

3. 6 Sets – goal is even times

30 Double Unders
7-9 Unbroken C2B Pull Ups
5 TnG Power Cleans 155/105
:75 Rest


“Always do your best.  What you plant now, you will harvest later.” – Og Mandino

The 5 Worst CrossFit Products

Leave a Reply

Your email address will not be published. Required fields are marked *