Strength/Skill
a) 1 Snatch Balance + 1 OHS: 2 @50%, 2 @ 55%, 2 @60%, 2 @65%, 2 @70%
—Use a rack and rest about 1 min between sets
b) Back Squat – Work up to a heavy 1RM, then do 3×2 (90%+)
Endurance
1 Mile Run For Time
Conditioning
4 Rounds For Time
10 Overhead Walking Lunges 115/75lb
15 HR Push-ups
Row 250m
—Rest 1 minute
30 Slam Balls For Time
WOD Notes: You may scale to front rack lunges and use 55-60% of 1RM Front Squat. Your rowing pace should be fast for this WOD, considering lunge weight is relatively light. Focus on staying as strict as possible for the push-ups. If you have to use a bench (to elevate your hands) to make this possible please do so. You will record a time for WOD & a time for the 30 slam balls.
Announcement: No open gym Saturday! Rage will close at 11:15am, right after the 10am class!
Reminder: For the next 8 weeks, we will be maxing out our squats MWF. In addition, we will be doing the Olympic Lifts (snatch/clean n jerk) on those same days at a very low percentage for technique work before we squat. This will serve as part of the warm-up as well. If you don’t want to focus on squatting during those days, you will have the option of completing the “Endurance” work, while everyone else is squatting. The great thing about CrossFit is that you can bias programming towards “strength” or “endurance”, so over these next few weeks you will have the option on MWF to either squat heavy or do extra endurance work before the WOD (which will be shorter these days). Tuesdays will be devoted to upper body pressing. Thursdays will be devoted to lower/upper body pulling.
