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Friday, 8-16-2013

15
Aug

Friday, 8-16-2013

Good luck to Leisa, Julie, Galo, and Wade L!!  They are competing in the Fossil Games at Bladium CrossFit in Stapleton on Saturday.  It is a Master’s competition and Leisa and Wade are competing in their first every CF Comp!  Please get out and support them!!!  The schedule will be listed on Bladium’s website as well as on their Facebook page but these Alpiners will be doing 3-4 workouts from 8am-5pm-ish on Saturday.  Lily and I are planning to be there.  Good luck you guys!!!
 
Today is the 1RM Back Squat test!!!  PLEASE DON’T MISS FRIDAY IF YOU WANT TO IMPROVE YOUR STRENGTH AND FITNESS OVER THE NEXT 6 WEEK BACK SQUAT CYCLE!!!
 
Focus of today:
High Bar Back Squat 1-1-1-1-1-1
(if you have been getting away with low bar back squat, then make your adjustments today)
 
Then,
One set max pull-ups – this is a benchmark on the board too
 
This WOD below is also an early birthday present for Mo and Derrick who both have their birthday’s on Sunday.  Mo asked for something heavy, and I’m sure Derrick is ok with that plan too  =)  Happy early birthday dudes!!!
 
Four Rounds For Time:
30 Double Unders
6 Hang Power Cleans 205/115
 
…..you should tread lightly on this one, Mo
 
Olympic Lifting
Front Squat – 60%x4, 70%x4, 80%x4, 85% x 3 x 3
Snatch – 60%x4, 70%x4, 80% x 4 x 3
Clean &Jerk – 60% x (4+1), 70% x (4+1), 80% x (4+1) x 3
Push Press – 60%x4, 65%x4, 70%x4x3
Back Squat – 60%x3, 70%x3, 80%x3, 85% x 3 x 2

 
 

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