I hope your ready for some 1 rm’s and sweaty crossfit workouts. This week we have a couple of adjusted workouts from CrossFit main site and we want to see if you can establish a new 1 rep max back squat from the volume you’ve been hitting plus a 1 rm front squat for the next cycle.
You have two options to start off either 5 x 5 @90% of your 5 rm from Monday or technical work on your back squat if your feeling a little beat up or maxed out along time ago. After the back squats you have an ascending weight and descending reps snatch emom working up to 90% then adding weight if you feel comfortable.
Three wod’s again. The first and second or adjusted workouts from CrossFit Mainsite. The first is an amrap of power snatches, overhead walking lunge and l sit pullups in replace of rope climbs. The second is 18.zero a 21-15-9 of DB snatches and burpees. To finish is a 1-10-1 hspu like we have done with the pull ups and ttb. Scale if needed and do multiple sets at one number for example you could go 1-2-3-4-4-4-4-3-2-1. Its up to you, don’t be grinding it out for too long.
You will be aiming to establish a good 1 rep max front squat to use for your next squat cycle. After you will be doing the same format power clean and jerk emom as the snatch workout on Monday.
Two wods. Another adjusted main site workout to start, a 20-minute amrap of medball cleans, double unders and box jumps. I put the box jumps in so you didn’t want to kill yourself halfway through. The second is 4 rounds of rowing, pull-ups and burpees.
To finish off the week, go for a new 1 rep max back squat, you will have plenty of time so warm up well then hit it up!!! The open wod you will be doing is 16.2,4-minutee windows to perform 25 ttb, 50 double unders and 15 squat cleans with ascending weight each round.
There is the week peeps, enjoy your Sunday night we shall see you next week.