CrossFit Women WOD l 01.09 p.m. & 01.10 a.m.

Amy Pi looking strong during a recent Strength & Power class.

Amy Pi looking strong during a recent Strength & Power class.

Skill Development & Technique Work l Front Squat
Complete several warm up sets to prep for setting a 5RM

Establish 5RM l Front Squat
If you know your 1RM, start at 85%-90% of that weight for your first set and proceed from there.

If you don’t know your 1RM or 5RM, use a best-guess estimate — you’ll know at the end of the third set if you were spot on, close or way off. Use the following build process:
>  5 reps at 50% of actual or estimated 5RM, 90 seconds rest
>  5 reps at 75% of actual or estimated 5RM, 90 seconds rest
>  5 reps at 100% of estimated 5RM, 90 seconds rest

Rest 4 Minutes, Then …

For Form
Extended Arm or Forearm Plank w/ 50 Pair Alternate Leg Extension–> 3′ Hold per Leg

Then …

For Time
50 Burpees

 

 

Posted in CrossFit Women WOD, WOD.