20-Rep Squats are BACK! 4/27/15

Ok gang, we have completed our testing weeks and are now moving into a new ‘cycle’, if you want to call it that. Our goal is simple: to continue to MAKE YOU BETTER!
With that in mind, I want to shed some light on one big thing:
– We will be offering an opportunity to complete ‘Extra Work.’ In a nutshell, many of you have realized (especially after the Open) the value of putting in more focused work to achieve a particular set of goals you are personally interested in, and we want to help get you there…hence this extra programming. Read more details about it here: https://crossfitforglory.com/extra-work-week-of-427/
 
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A. Weightlifting:
20-Rep Back Squat – 1 set @ 60% 1RM
 
B. MWOD:
Pigeon Pose aka Spiderman Stretch – 2 x 45s ea side
 
C. WOD:
Master’s Qualifier #4 –
21-15-9
Deadlift (225/155)
Box Jump (24/20)
HSPU
 
*Notes:
1) 12-min time cap
2) If you are uncomfortable with being inverted for HSPU, you will do hand-release push-ups
 
D. Post-WOD Recovery:
Hamstring Stretch – 2min ea side