08/03/2015

Clinton Hill – CROSS TRAINING

QOD

If you were a Smurf, what would your name be?

Video Link / Article

Jason Khalipa 20 rep backsquat at 315

https://www.youtube.com/watch?v=wJaLAsV7RNY

Strength / Skill

None – Deload Week

Metcon (No Measure)

3 rounds

20 Back Squats (@ 50% 1RM)

-every 5 minutes

-if unable to get 20 reps in 4 mins, go for AMRAP in remainder of time.

*NOTE: Wodify will update the 1-rep max everytime you enter in the 1rm. Make sure you download BIG LIFTS 2 on smartphone and it will save your 1rm from week one. If not remember what you did for your one rep max.

WOD

Metcon (Time)

5 rounds for time

10 Weighted Sit-ups (24/16kg)

10 KBS (24/16kg)