Monday, July 28, 2014

roach

140728:

**Attention…here’s a CFRX 411**
Make sure you keep track of those squat PR’s gang!! As a reward for your hard work during the summer and to help take that strength to the next level, we are embarking on a new SQUAT cycle. Twice each week for the next 6 weeks we will be including Front Squat/Back Squat work based on a template designed by Coach Mike Burgener (you might have heard of him), with an additional 6 weeks posted as optional homework. So eat your spinach, record those 1 RMs, and get ready to Squat! (hint: if you see squats on the blog, try to arrive as early as possible to maximize your lifting time–warm ups may be shorter on those days).

10 Minutes: Find a 1 RM Back Squat

-then-

On the Minute x 15
Minute 1 – 7 Back Squats
Minute 2 – 14 Push-ups
Minute 3 – 21 Sit-ups

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