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Update (a very young word, all you lexophiles)

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Update (a very young word, all you lexophiles)

Ahhh, 2.0...


Push Press: 3-3-3-2-2-1-1

Jerk Dip Squat: 5×3 @ 110% of 1RM Jerk

MetCon – 3RFT:
10 DB Hang Squat Clean Thrusters (50/35% BW)
50 ft Double Waiter’s Walk

Finisher: 50 Ab Wheel Roll Outs

If you were in the Paleo Challenge that just ended, make sure you get your vote in soon.  We will end voting next week so we can announce the winners in time for August.  We had some really dramatic changes from people, like we always do, so I cannot wait to show off some pictures!

I know everyone is wondering about the volume lately.  Several of you look like bedraggled souls after the past few weeks.  Well, I have good news for you: next week is a back off week.  Embrace it.  Try to make the most of the week by sleeping plenty, eating clean, watering yourself properly, and hit these recovery sessions with the same vim, vigor, and vitality you hit every other day at the gym.

I suggest lowering your squat volume next week as well if you are doing the Summer of Squats.  We will be retesting that 1RM at the end of the back off week – just a heads up.  We need to have updated numbers for our 3rd and final month of what has been a glorious Summer of Squats.  Keep up with your points!  CBo has designed you some very attractive, limited edition shirts…

Coach G

P.S. – Keep squatting.

By | 2017-04-25T14:38:34+00:00 July 27th, 2012|CrossFit Ktown Knoxville, Uncategorized|1 Comment

One Comment

  1. Braers July 27, 2012 at 12:24 pm

    That man has rather impressive thighs.

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