Back Squat: 5 sets of 5 reps
Then complete as many rounds as possible in 10 minutes of this couplet:
- 5 Power Cleans. Men use 95 pounds and women 65.
- 5 Knee-To-Elbows
If you have something left in the tank finish up with a half-round of Tabata push-ups.
Today we begin a new 4 week cycle at EmerFit. Its a hybrid program between our normal CrossFit program and some extra strength work. Based on results from the last couple of months and your feedback this may become our de facto programming.
For the next four weeks we’ll be alternating weeks of lifting heavy Monday, Wednesday, and Friday with weeks of lifting heavy on Tuesday and Thursday. We’ll be rotating through rep schemes and we’ll have a little practice or metabolic conditioning everyday, sometimes both. On the days we aren’t going heavy we’ll either be practicing or doing classic CrossFit-style workouts. We advise you take one day off during the week for recovery.
The new Womens Boot Camp also starts tonight. We’ll have an email out today or tomorrow about some minor schedule changes. Next week we’ll have info about our new referral program.
Another EF Games photo. Check out Jeff doing a jig in the background.
