7.28.11

THURSDAY

"STRENGTH DAY"

"Continuous effort – not strength or intelligence – is the key to unlocking our potential." 

-WINSTON CHURCHILL

Back Squat 3×3: (max = 90% of 1RM)

1st set 70% max x3

2nd set 80% max x3

3rd set 90% max x3 or more

Shoulder Press 3×3:

1st set 70%of max x3

2nd set 80% of max x3

3rd set 90% of max x3 or more

Auxiliary: Box Squats 4×10 of 55% max

Shoulder Press with bands and KB's (30% of max with 35/18 pound KB's) 4×10

 
2011 CrossFit Explode LOCKDOWN 7:53am

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