WEDNESDAY 160210

“Super Set Leg Day”

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

1 Set of Maximum Repetition Squat (See Note Below)

Rest as needed then,

Front Rack Barbell Lunge 5,5,5,5,5 Repetitions (5 Each Leg Each Set)

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. Athletes will complete 1 set of Maximum Repetition Squat with with either 75%, 100%, 125% or 150% of their bodyweight. On the Front Rack Barbell Lunge, the Barbell comes off the Rack into the Front Rack position. Form the Front Rack, complete 5 Repetitions each leg of Standing Lunge. Note the extra demand placed upon the midline. PS: Your legs are going to be healthy-sore from this session!

MeganBench

Meghan on the Bench Press

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Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Complete Four Sprint Rounds:

Row 400 Meters (or Assault Bike 10 Calories or 50 Weighted Jumps)
21 Kettlebell Goblet Squats (35lb. / 25lb.)
15 Slam Balls (20lb. / 10lb.)
9 Burpees
6 Toes to Bar

Note: Rest up to 3:00 between rounds.

Krav Maga Please note that Krav Maga is cancelled tonight.

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