07.15.2013 [monday]

Healthy Diet Science Article
50 Ways to get better at CrossFit
 

Skills & Drills:  30/20/20 & banded squats 1x10 (x5x0)
Max-Effort Lift:  20:00 Back squat
                  warm up: 10@bar, 8-10@40%, 5-10@60%
                  work:  3@70%, 3@80%, 3+@90%
                  backoff:  10@50-60%
Assistant Movement:  Front Pause Squats 3x3
                     x3x0 @ 75% of max C&J
WOD:  4 RFT:
      4 Power Cleans @ 75%
      10 Burpees
      12 Weighted AbMat Sit ups

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