Ballston CrossFit » Thursday, April 7, 2016

Thursday, April 7, 2016

Ladies! WINE & WOD tomorrow at 6:30 pm! Bring wine, friends, and any snacks you might like! *Men, remember, there will be no Friday 6:30pm main WOD*


Back Squat
5 x 65%, 75% and 5+ x 85%

  • When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
  • The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight.
  • The exceptions are the deloading workouts in Week 4. You’re giving your muscles a break, not trying to establish new PRs.


3 Sets:
12 Alt. Barbell step ups 20″ 95/65 fx: 75/55
10-20 GHD sit ups, Fx: 10-15 V-ups

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