745 am Regional Team Training
9 am On-Ramp and Open Gym Class
10 am Olympic Weightlifting
We are starting a new Hatch squat cycle today. Please track your percentages or your progress will suffer on the Back squat and Front squat. Subtract 5% from your 1RM and then determine your percentages.
1 x 10 (60%)
1 x 8 (70%)
1 x 6 (75%)
1 x 4 (80%)
1 x 5 (60%)
3 x 5 (70%)
2000 m row time trial
post load for final set of each squat and row time to comments
The 2012 Reebok CrossFit Games Open Sectional has come to an end. It was a fun 5 weeks. Everyone did an amazing job and all your hard work in the off-season paid off. The next step is the Regional Championship in Columbus, OH May 11-13. We will hold off until Wednesday to announce qualifiers but it looks pretty concrete at this moment.
We will be starting the new squat cycle this week but first I would like everyone to find a 1 rep max for the front squat today.
Find your 1RM for the Front squat
50-40-30-20 and 10 rep rounds for time of:
compare to 8/22/11
This was amazing to witness. Great job Red team!