Welcome back from the weekend, Chemists! That's my vote for what we should be called by the way. It seems fitting. A couple things before we get started. There will no longer be a "Day ##" for the title. That was mostly for all of those people doing the Smolov squat cycle, and now that that's over, I'm taking it away. Maybe I'll think of catchy titles later on. Next, the Smolov cycle is done, so a big congrats to all those that completed it until the end! Hopefully, everyone saw some big strength gains from it. Lastly, Chemical City CrossFit will be introducing performance products from Advocare into the gym! There will be samples at the desk of Spark and Slam which are both good pre-workout/energy/focus products. Check them out and order some for yourself! We will also be starting another gym challenge. Keep your eye on the Facebook page for the "24-Day Challenge" for more info. Now, for the goods!
GYM PROGRAM
Warm-up
Tabata DU
30 Air Squats
20 Dislocates
10 Mountain Climbers
Mobility
Roll Hamstrings - 1min/leg
Couch Stretch - 1min/leg
Athlete's Choice - 2min
Skill/Strength
10min to find 5RM Back Squat, 2:00 int attempts
WOD
For time
50 Ring Dips
50 Squat Cleans (115/80)
50 Ring Dips
22:00 cap
Lots of squats today. Stay strong and remember...your legs are stronger than you think!
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