04/12/2016

Shirley – CrossFit

Back Squat (1 x 3 RM)

Establish a 3RM around 90% of most current 1RM

Do not exceed 95% 1RM

Warm up sets as follows:

8 reps @ 20%

5 reps @ 30%

3 reps @ 40%

3 reps @ 50%

2 reps @ 60%

2 reps @ 70%

1 rep @ 80%

Note the difficulty of achieving of your 3RM set in the comment section. This information will be used in subsequent lifts.

Anarchist Cookbook 2 (Time)

“Cultivate solitude, quiet and a few sincere friends, rather than mob merriment, noise and thousands of nodding acquaintances.”

For Time:

20 V – Ups

10 Deadlift 225/123

20 V – Ups

15 Deadlift

20 V – Ups

20 Deadlfit

One Response to 04/12/2016

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