Help Marines Overseas

Workout of Workout of the Day for Monday June 24, 2013

A. In eight sets or fewer, build to a 1 Rep Max Back Squat*

B. In six sets or fewer, build to a 1 Rep Max Weighted Pull-Up

C. Max reps Back Squat @ 85% of today’s 1 Rep Max

*To find 1 rep max back squat, use this as a guide: Set 1 – 50% of possible 1-RM x 5 reps, Set 2 – 65% of possible 1-RM x 4 reps, Set 3 – 75% of possible 1-RM x 3 reps, Set 4 – 85% of possible 1-RM x 2 reps, Set 5 – 90-95% of possible 1-RM x 1 rep, Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%.

A new member at CrossFit Roseville is Kim Yuson. She brought in a big barrel so we could collect items that will get sent overseas to US soldiers. Please consider dropping the listed items in the barrel.

Care Package Drive

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