3/15/13

Steph1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last time, add approximately 5% this time. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%. If this is your first time, attempt 70% of your max.
-then-
a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
b) 4X400m Sprint – rest 60 sec.
Notes: These should be all out efforts. Pacing is not acceptable but degradation of pace is acceptable.
 
Join us tonight for Friday Night Lights at CrossFit Bridge City!  Sign up for heats will begin at 6:30pm. The first heat will kick off at 7pm.
This is a great opportunity to get to know the members of our sister gyms and compete with all the athletes from the area.  AND it’s a great time to get a workout picture like this one taken by Matt Block.  You do not have to be registered for the CrossFit Open to compete, and we can scale as needed. If you don’t want to compete, then come and cheer on your fellow CrossFitters!

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