4 rounds, 3-2-1 reps of back squats & box jumps
Rest 2+ minutes between rounds. Perform 3-5 sets of 5 rep warmup sets, starting with an empty bar and increasing each round to your 1st round workout weight(50-60% of 1RM) Use the highest box you are comfortable with. Record heaviest weight used and height of box.
For strength: Target 80+% of your 1RM in 4th round, as long as your form allows
For skill: work up to a medium heavy weight and practice/develop impeccable form
If you do not have a solid, full depth squat, do no go heavy. Work on form with the skill option.
Conditioning: 5 rounds of
15 goblet squat 55/40
1 minute max reps double unders
Record total number of double unders completed in the workout. You'll watch the clock to time each minute of D/Us. No more rest between rounds than the time it takes to record your d/u reps.
Warmup: CrossFit Warmup, 10 reps each x 2 rounds
Mobility: Coach's Choice
*** Did you hear, 2017 is the Year of the Squat!!!
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