@CFML
A: Snatch (1×1)
B: Tempo Back Squat (8×3)
2 sec eccentric
50/60/70/75/80/85…
Goal: 85%+, be better than last week:
1) Go heavier on the last set, or
2) Get 1-2 more sets at last weeks heaviest set, or
3) Go slightly heavier on the sets leading up to your heaviest set
20-25 min max
1) Go heavier on the last set, or
2) Get 1-2 more sets at last weeks heaviest set, or
3) Go slightly heavier on the sets leading up to your heaviest set
20-25 min max
C1: Pushup (3xmax)
Minimize rest between pushups and planks
C2: Plank (3x:30)
Announcements:
12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
75%+: 8-11×1 to a peak single (1:30-3:00 rest, 2 misses max)
25-30 min – 12-15 sets total