CROSSFIT PAMPA: Back squat / ascend

Strength: Find your 5RM shoulder press

WOD
For time:
40 back squats 75/53#
4 rope ascents
30 back squats
3 rope ascents
20 back squats
2 rope ascents
10 back squats
1 rope ascent

Fitness in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Gym pic

Quick Info

Monday, February 18

Back squat / ascend

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