140502 ~ Urszula's Birthday Request!

Goal setting day....when Texas is all said and done, what new PR are you aiming to hit.  Today we will be walking out with 95% of that new PR weight.  Be realistic, but also set a solid goal!! The 1st quarter of Texas is in the books!!  Let's see what we can accomplish in the next 8 weeks!!

Rx your Friend day is Tomorrow!!! Grab your best buddy and bring them in to get a taste of what CrossFit is all about!!

Strength:

Backsquat

7 min to work up to 95% of Goal Max using the walkout method (Do not squat this weight).  Walkout and hold for 10s

i.e.  If at the beginning of Texas, your Backsquat was 200#, and you are hoping to hit 220# , then you will complete this movement at 209# (95% of 220).  **Your Goal max weight should be approx. 15-20# more than your current 1RM**

then...

Every 90s x 3 min

5 Bench Press @ 65%

Conditioning:

"Urszula's Birthday Request!"

Complete For Time:

22 min Cap

21-15-9

Deadlift (135/95#)

Power Cleans

** 19 HSPU + 92 DU's in between each round**

Cash Out:

100 Heavy Russians

100 GHD Situps

100 GHD Back Extensions

 

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