*****01/22/2014***** Strength/Skill 10 min to take 2 attempts of tempo overhead squat, 10 sec on decent/10 sec pause at bottom then stand **use weight around 50-70% of max OHS, think stability/control and deep pause, use OHS to warm up for strength (squats) Squat (week 2) 80% max reps **do not fail on reps, please get spot Metcon White Board Wednesday **every week we will be picking 1 WOD from new benchmark board, top 5 men/top 5 women will be put on board **make reps to CrossFit standards (wall balls must be below parallel and hit 9/10 foot marker Keren 150 wall balls (20/14) Conditioning : Same but add 2000m row after wall balls
Posted on: Wed, 22 Jan 2014 01:12:29 +0000
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