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Monday 8/19/13: CrossFit CSA WOD

A.Back Squat

*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

*If you do not know your 1-rep max Back Squat, try and establish it today

For time: 15-10-5 reps of:
115/75 lb Thruster
Burpees Over the Barbell

*You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and keep your self-talk positive (don’t feel sorry for yourself).

C. (After Party; Before you leave; Not led by instructor)
1 mile run: FOR TIME
* Our community has come to love the barbell – which is awesome – but we cannot forget that to succeed in this program you must have a huge aerobic base and exorbitant mental fortitude. Please don’t make me say that you’ll be dead to me if you don’t complete this. This run should be a max effort. I don’t want to see that you can pace, I want to see that you can bust your ass. You should accept uncomfortable training sessions, and embrace training in a way that might be unfamiliar and highlight weaknesses.

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