Working with percentages.
Volume is the name of the game as we work with heavy weight this cycle. You’ll notice today that we’re doing sets of 6 on today’s front squat. While this might seem insignificant in some ways (though I’m sure you’d rather do one less rep at 85% of your max) this additional rep takes our total reps at our working weight from 25 to 30, adding 20% to our total volume today. This is useful and important. Take it seriously and make it your main focus in your workout today. It might seem like a tall order, but as we all well know the mental battle is the hardest to fight. Come in already defeated mentally and failure is sure to happen. Come in ready to succeed and you can’t go wrong.
STR:
Front Squat
6-6-6-6-6 @85% of 1rm
WOD:
6 rounds
10 KBS (1.5/1)
5 push ups
100′ shuttle sprint
Str: 80#, which was a little less than 85# of my 1rm, but sure got hard in that sixth rep of each round.
WOD: 6:34 with pushups on a 24″ box. This was surprisingly fun but also surprisingly hard – 5 pushups doesn’t seem like a lot until you’re totally gassed.
Thanks to Kirstie and Jenna for a positive and hardworking 7:30 class!
200# legs are already screaming.
5:01 rx
I SURVIVED
FS 145# sets across (1rm is 170#)
WOD 10:10 Rx but I did a 200m run instead of shuttle sprints
Full disclosure I’ve felt weak for ten days. Lethargic. Swollen glands. IM DYING AND I CAN STILL CROSSFIT HUZZAH