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Monday, 2-24-2014

23
Feb

Monday, 2-24-2014

Ok…it’s the time you have all been waiting for…to re-test that Back Squat after 8 hard weeks of Skwat Cycling!
 
The sole focus for today is the 1RM Back Squat.  The conditioning below is more of an “afterthought.”  Please be smart, use a spotter and make a plan, and have a goal weight before you start.  You should aim for 10-30lbs more than your pre-cycle 1RM although some of you may be higher than that.  If you did not do the squat cycle or are just starting with us or your CNS is not prepared for a 1RM, then do a 5×5 Back Squat today.
 
Workout of the Day
Back Squat
Find your 1 rep max.
then
“Abdominal Snowman Open Event #2″
Four Rounds For Time:
9 Deadlifts 165/115
9 Box Jumps 24″/20”
9 Lateral bar hops (no hip/torso extension required on the jump)
 
See if you can beat Cliff –  2:44 for 1st place!  And watch his video HERE
 
Congrats to our three dudes who took 3rd (GDoyle), 4th (Clifford), and 6th (ZaCH) at the “Abdominal Snowman Comp” at CrossFit Conviction this past Saturday.  It was Cliff and ZaCH’s first ever competition too!  And I believe this was GDoyle’s first ever podium finish too which he has put years of work into.  Great job you guys and way to represent ACF!

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