April 16th, 2012

Where isn the World is Fran? Stop #2 in Ladner B.C. Next stop CrossFit Kitchener, Tuesday night at 6pm. The 6pm class is cancelled  for this special event.
strength: 1×20 Back Squat  
Trainers Tips: The main set should be a unbroken, maximal set. If you completed
20 last week, add 5%. If you were close to 20 reps, keep the weight the same. If you
were no where near, take 5% off.
Today’s WOD
20min amrap
400m run
20 Deadlifts 135/95
Trainers Tips: Make sure you keep your core engaged throughout the deadlifts.
Lighter weight usually means that we pay less attention to our form, but with 
this many reps and carried on for 20min will mean a sore lower back Tuesday 
morning if you’re not careful.

4 Replies to “April 16th, 2012”

  1. You said it Farina…..should have noted before I started that this was a 20min amrap and not 7 min

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