Strength
Box squat
8 x 2 @ 65% 1RM
For the box squats we've seen a lot of folks more concerned with the load on the bar, when the focus needs to be on the speed. If you're not hitting that 2.8 seconds, shed some load and move faster!
WOD
From CrossFit Montclair:
20 – 16 – 12 – 8 – 4
Strict Press, 75#/55#
Pull-ups
*Every 2:00 do 15 double-unders
Garcia subscribe to the notion that a full beard will let you squat up to 15% more!
Alright guys, we're getting close! Sunday is the oly lifting seminar. Have you registered yet? Don't be the guy or gal who hears about how awesome it was on Monday and regrets missing it! Head over to Strength Specific Seminars and click on the paypal link to the left!
