TUESDAY

STRENGTH:

1 1/4 back squats

3/3/3/3/3

The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength. Weight should be moderate to moderately heavy. Do not max out.

CrossFit WOD:

2011 Regional Event 1

1000 meter run

30 hspu

1000 meter row

LEVEL 1:

800 Meter run

30 db shoulder press

800 meter row

*** Handstand push ups that are not modified will be done on the concrete wall.  No one is to do handstand pushups on the new wall (the brand new grey wall that took me two days to paint!!!) Thank you!!!