Workout of the Day
Front Squat/Back Squat: 4X 7/13 @ 65% (of max FS) – rest 2:00
Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
3 rounds for time of:
20 OHS 95/65#
Post your scores to the Whiteboard.
Steve, Carol, Carly and Maria
Steve, Melissa K., Gil, Jen R., Rick and Britney.
The below articles were written by CrossFit Football founder, John Welbourn. Many of you enjoy the fact that the training for athletic development that we engage in has the by-product of making you lose weight, “getting shredded” or leaning you out. There are those, however, who wish to significantly increase their lean muscle mass. The Power Athlete Bulking Protocol is for the latter. Part 1 answers the question, “What should I eat?” Part 2 answers the question, “How much should I eat?” Parts 3 and 4 have not been published yet, but we”ll keep a look out!—-George