• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    6am, 8:30am QuickFit, 9:30am, 12pm, 3:15pm Open Gym, 4:30pm, 5:45pm

    TUESDAY
    THURSDAY
    5:30am, 9:30am Zoom, 12pm Open Gym, 4:30pm

    FRIDAY 6am, 8:30am QuickFit, 9:30am, 12pm, 3:15pm Open Gym, 5pm

    SATURDAY 8:30am Zoom, 9:30am

    Show Full Schedule

  • 713-467-1450
  • Contact

    Let's Keep In Touch!X

    ADDRESS8716 Long Point #213
    Houston, TX, 77055

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Uncategorized

Week 6 Day 2 – On Your Own

By admin | In Uncategorized | on November 1, 2012

Remember there is no class Thursday 11/1. This work should be done on your own in the strength room (except for part C of the assistance work). Please do your best to interrupt any CrossFit class as little as possible. Thanks for being flexible guys!

Back Squat:

*TM = 90% of New 1 Rep Max

Warm-Up Sets:

Set 1: (TM x .4) x 5

Set 2: (TM x .5) x 5

Set 3: (TM x .6) x 3

Work Sets:

Set 1: (TM x .7) x 3

Set 2: (TM x .8) x 3

Set 3: (TM x .9) x 3+

Assistance: Do all of part A, then all of part B, then all of part C, then all of part D.

A. 8 Tough Front Squats x 4 sets

*Rest 2 to 3 min between sets

B. 3 Hang Power Cleans x 3 sets

Use a moderately heavy weight and work on technique and speed!

C. Toes to Bar

2 Sets of As Many Reps as Possible

*Rest exactly 90 seconds between sets

D. 15 GHD Hip Extensions x 3 sets (if these are easy for you, then hug a 10 or 15 lb plate)

No Comments to "Week 6 Day 2 – On Your Own"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT © CrossFit West Houston 2019. ALL RIGHTS RESERVED.