Wednesday, August 31, 2016

CrossFit Workout - Thursday 9/1/16

4 rounds, not for time, of

5-3-1 reps of
Front squat & lateral jump over bar and back

After several 5 rep warmup sets of front squat starting with an empty bar, begin your 1st round of the 5 work sets at approximately 60% of your front squat 1 rep max.  Target reaching or exceeding the weight of your 5 rep max front squat in the final round. If you do not know your front squat made numbers, the coach on duty will help you determine the correct weights to use as you increase each round, as form allows.  Work with the bar on the floor until and if your progress is limited by your ability to clean the bar, then move to a rack.

Warmup: 300 meter row, 20 jumping jacks, 20 butt kickers, 10 shoulder rollouts, 10 goblet squat x 3 rounds
Mobility:  1-1.5 minutes each of wrist stretch, squat stretch and couch stretch
Cool Down:  Coach's Choice

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