16 May 2017

TUESDAY 170516

Tempo Back Squat 5,5,5,5,5 Repetitions (5 Second Descent / Explode to Top)

Rest as needed then,

“Good Golly – Miss Molly”

As Many Rounds As Possible in 8:00 of,

Double Under, 30 Repetitions
Burpee, 8 Repetitions

Note: On the Back Squat, focus on picture-perfect technique, and a super slow descent of 5 seconds, followed by an explosive return to the top position. The key for tempo training is to focus on the eccentric phase of the skill. A lighter weight may be necessary, although the strength gain will still be significant.


Captain Corey


Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Satvana Please note Satvana is cancelled this week. 

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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