If you’re following a linear progression, add 2-5lbs and perform 3 work sets of 5 reps.
21-15-9 Reps for Time of:
Front Squat 155/110
Choose a Front Squat load that you can do at least 10 reps unbroken with. All Front Squats are taken from the Deck. After this workout, spend 2:00 in the Couch Stretch for each leg.
Post time and Rx to comments.
Alternate Training For This Weekend
We will not be holding normally scheduled classes this weekend while he host the CrossFit Powerlifting Certification with Shane and Laura Phelps-Sweatt. As an alternative to our members not attending the certification, we’re offering training options on both days:
What: Track WOD
Where: TBD- Red Hook Park (Possibly Closed) or Prospect Park, we’ll confirm tomorrow.
Organizers: CFSBK Coach-In-Training Melissa Loranger and Rickke Manazala
RSVP: Please email: Loranger_Melissa(at)yahoo(dot)com so we can get an accurate head count
Cost: None, This will not count as one of your weekly classes if you’re on a recurring membership or punch card.
What: Open Gym
Cost: 1 Drop in or weekly class
Why did we evolve to experience “runner’s high”? io9
Plan Your Weekly Meals Stress Free Lifehacker
Shoulder Savers Pt 1 with Eric Cressy T-Nation (WFS Version)
Shoulder Savers Pt 2 with Eric Cressy T-Nation (WFS Version)
Shoulder Savers Pt 3 with Eric Cressy T-Nation (WFS Version)