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Friday 130906

6
Sep

Friday 130906

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Ever felt like this on box jumps?

Strength
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

Conditioning
“Fran”
21-15-9
Thrusters, 95/65lb
Pull-ups

We will be getting the Whole Life Challenge kicked off in Saturday morning, hopefully you have already gotten your kitchens prepared. (I think the single most important thing to keep you successful is planning ahead. For me it’s cooking 2-3 times a week and bringing enough food to the gym. Don’t get caught without enough. Hunger often leads to poor decisions.) We’ll be at the gym around 9:30 to get measurements started, this year is only 2 points instead of 6. Everyone will do the WLC workout, even if you’re not doing the challenge. If you didn’t see yet here it is:
1 minute for a single set of max rep strict pull-ups
2 minutes of rest
At 3:00 on the clock begin 3 rounds for time
500m row/400m run
12 deadlifts, 155/105
21 box jumps, 20″

For each pull-up rep you will take 3 seconds off your finishing time.

Any lingering questions on the challenge please let us know. Lastly, please take the time to read this post by Ivory, she put this on the morphing Boise CrossFit challenges page, currently titled Whole Life Challenge.
Reasons to join the WLC

4 Responses

  1. Peggy Rollens

    Can you please reconsider the 1-minute time limit on max strict pull-ups? I can’t remember how long it takes me to complete a single set of max reps, but I think it’s longer than a minute…

    1. Andy

      We discussed it the other day and found 20+ reps is doable within the 1 minute time cap. 17 was done in 40 seconds. I think that encompasses everyone’s pull-up ability. If not, do them faster, it’s not a bar hang contest!

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