September 23, 2011 Training Session

 

CrossFit Strength and Conditioning and CrossFit Endurance Group training sessions: 0500, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: 

• Back Squat: 5-5-5+ (65%, 75%, 85%)

C. Conditioning:

WOD:

1. Load a bar that you can do 20 reps of back squats.

2. Do 3 rounds, not timed, of:

• pause squats, 5 reps; demo here: http://www.cathletics.com/exercises/exercise.php?exerciseID=317
• Rest exactly 1 minute
• back squats, 20 reps

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