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CrossFit
Jumping into our first Front Squat session in the Wendler Strength Cycle and finishing the day off with an intense workout today will be a good one!
Same concept to what we did on yesterday with the Push Press, you will start with two moderate sets of 5 reps and then try for 5+ reps at 85%. Most of you should have numbers to go off of, especially if they attended class
last Wednesday when we max out on the Front Squat. If you dont we will go off your last 1 RM or Perceived Effort.
Front Squat 3 X 5
Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+
3 Sets
10 Shuttle Sprints
120 Feet DB Walking Lunge
10 Shuttle Sprints
Rest 1 Min
Fitness Weight - Light - Moderate
Rx 40/30# DBs
Rx+ 50/35# DBs
Masters 20/15# DB
Boot Camp
5 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Burpees
STATION 2
1:00 Fast Pedal/Ski/Row
:30 Slow Pedal/Ski/Row
STATION 3
Plate Ground to OH
STATION 4
1:00 Fast Pedal/Ski/Row
:30 Slow Pedal/Ski/Row