\n
2a. 4\u00d72 Front Squat
\nrest 2-3 min between sets
\ncontrol the lowering phase and explode up. ~80% of max
\n2b. 4\u00d72 Bench Press
\nrest 2-3 min between sets
\ncontrol the lowering phase and explode up. ~80% of max<\/p>\n
Fitness, Performance Workout<\/strong>
\n*kind of for time, go heavy and slow down if needed to hit all the reps
\n6-5-4-3-2-1 Reps of
\nDeadlift 335\/195#
\nStrict Pull-up<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"Fitness, Performance Strength BIG Monday 1. 4\u00d73 Box Jump *for height, no rebounding jumps 2a. 4\u00d72 Front Squat rest 2-3 min between sets control the lowering phase and explode up. ~80% of max 2b. 4\u00d72 Bench Press rest 2-3 min between sets control the lowering phase and explode up. ~80% of max Fitness, Performance Workout […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1721","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\n
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![\"NC_Popup_2weeks\"](\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/08\/NC_Popup_2weeks.jpg\")
<\/p>\n