Begin your 1st work set of 5 reps at approximately 60% of your 1 rep max, after several warmup sets with increasing weights starting just above the last weight used in your front squats in the warmup. Rest 2-3 minutes between sets, increasing weight each set as form allows. Target a weight 5-10lbs higher that your most recent heavy 5 rep or 4-3-2-1 back squat workout. Record heaviest weight completing al 5 reps.
Warmup: 300M row, 20 abmat sit-ups, 20 banded good mornings, 5 front squat x 4 rounds. Start front squats at 35-45lbs and increase weight slightly each round. Take the bar from the floor during all warmup sets.
AfterWOD: 1000 meter row, for time.
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