Strength
Back Squat 1×5 (75%), 1×3 (85%), 3×1 (90-100%), 2×3 (85%)
—This is the 3rd week of working up to a heavy 1RM. Next week will be a deload week.
Conditioning
21-15-9 Reps of
Overhead Squat 155/105lb (50% of 1RM)
Toes To Bar
Lateral Burpee over Bar
—Rest 5 minutes
2x (1 min AMRAP Tire Flips) – You may work with partner if necessary
WOD Notes: Scaling for OHS are front squats (if you don’t have the proper mobility). Scaling for toes to bar are hanging knee raises or lying leg raises with med ball between knees. You do not need to stand all the way up when you jump over the bar for the burpees. This WOD Rx’d is designed to be in the 7-10 min range for elite/advanced & 11-15+ for intermediate/novice.
Announcements
1) Thursday 4th of July we will follow a Saturday Schedule. 9am & 10am classes followed by open gym from 11-2pm.
2) The week of July 22-26, we will also be modifying the schedule, since I will be out in CA competing at the CrossFit Games.
3) As you all have noticed, classes are starting to get more crowded so please be sure to arrive on time & finish the general warm-up by the 10 min mark. Also be sure to say hi to someone that you don’t know as well and make them feel welcome @ Rage!
Ray – 485lb BS PR. Jeff – 250lb OHS PR
