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!!
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**
Every 90s x 3 min
5 Bench Press @ 65%
"Urszula's Birthday Request!"
Complete For Time:
22 min Cap
** 19 HSPU + 92 DU's in between each round**
100 Heavy Russians
100 GHD Situps
100 GHD Back Extensions
Posted on Fri, May 2, 2014
by CrossFit Canuck