Announcements
HERO WORKOUT CHAD on Veteran’s Day, Saturday, 11/11 at 9am. This will be a 2 hour event.
TimberWolf Crossfit – St.Paul – CrossFit WOD
Last day of the squat cycle!
Back Squat Linear Progression (Weight)
5×5 Back Squat – No Failing!
If you aren’t sure you can stand up the next rep, don’t go down
Each time you do this, add 10# to your last lift.
If you do not achieve 23/25 reps, keep your weight the same next time.
If you fail to hit 23/25 reps twice at the same weight, reduce by 10% the next week and begin adding only 5# each week
Week 1 protocol:
Begin with an empty bar for 5 reps
Add weight for sets of 5 until the speed of the bar begins to slow (this will be lighter than you probably expect)
Complete 3 more sets of 5 at that weight and record
Back Squat
2 @ 92%
1 @ 95%
1 @ 97%
1 @ 97%
2 @ 92%
RDL “Olympic Style” – 4×4 @ 87%
Work/Rest (Calories)
Choose a machine for max calories:
1:00 on / 1:00 rest
:50 on / :50 rest
:40 on / :40 rest
:30 on / :30 rest
:20 on / :20 rest
:10 on / :10 rest
1:00 on to finish
(8 minutes total)
Do not reset the machines – rollover calories count
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