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06.01.2015

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11351322_883243818388285_796474568624625328_nANNOUNCEMENT: Our June on-ramp starts next Tuesday June 2nd @ 6:00pm.

UPCOMING EVENTS:
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. 8:00 Dodgeball
II. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following sets of Back Squat using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

“Vertical Imposition”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps x Handstand Push-ups
1-2-3-4-5-6-7-8-9-10 reps x Box Jumps (30/24)

Post times to comments

Skill Development
Accumulate 3:00 of L-Sit Ring Support

Samy Daghir

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