12/04/14

3
Dec

12/04/14

CrossFit Outbreak – 12/04/14

Strength

Week2: Back Squat (3 – 3 – 3)

Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 9% 1RM
3+ reps @ 90% of 90% 1RM

*On the final set you MUST get MORE THAN 3 reps
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.

WOD (Time)

30 Pull Ups
10 Kettlebell Swings (70/53)
200m Run
20 Pull Ups
20 KB Swings (70/53)
200m Run
10 Pull Ups
30 KB Swings (70/53)
200m Run

QOD – If you could pick one person to play you in the movie of your life, who would it be?