It’s 1-rep max Front Squat Test Day! Also, there will be no CrossFit Endurance this week.
Coach Ryan warmed up the crew for Snatch Day!
Strength
Front Squat (Test 1RM!)
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%Rest 2 minutes between sets
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%Rest 2 minutes between sets
Conditioning
Four sets for max reps against a 3-minute running clock of:
Run 300 Meters
Max Reps Dumbbell Man-Makers (50/35 lbs)
(push-up, power clean, push press)
Run 300 Meters
Max Reps Dumbbell Man-Makers (50/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes