Create the Environment

Tuesday June 22,2013

strength: 1-1-1-1-1 back squat max

from crossfit roseville:

*To find 1 rep max back squat, use this as a guide: Set 1 – 50% of possible 1-RM x 5 reps, Set 2 – 65% of possible 1-RM x 4 reps, Set 3 – 75% of possible 1-RM x 3 reps, Set 4 – 85% of possible 1-RM x 2 reps, Set 5 – 90-95% of possible 1-RM x 1 rep, Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%.

WOD: 10 min amrap
7 chest to bar pullups
7 box jumps 30/24

Crossfit Loomis! you guys are doing a great job welcoming new comers to the box. Keep it up. Remember that it is the environment that you all create that makes CFL great!

http://library.crossfit.com/free/pdf/CFJ_Ratey_Cooper_4.pdf