Remember there is no class Thursday 11/1. This work should be done on your own in the strength room (except for part C of the assistance work). Please do your best to interrupt any CrossFit class as little as possible. Thanks for being flexible guys!
Back Squat:
*TM = 90% of New 1 Rep Max
Warm-Up Sets:
Set 1: (TM x .4) x 5
Set 2: (TM x .5) x 5
Set 3: (TM x .6) x 3
Work Sets:
Set 1: (TM x .7) x 3
Set 2: (TM x .8) x 3
Set 3: (TM x .9) x 3+
Assistance: Do all of part A, then all of part B, then all of part C, then all of part D.
A. 8 Tough Front Squats x 4 sets
*Rest 2 to 3 min between sets
B. 3 Hang Power Cleans x 3 sets
Use a moderately heavy weight and work on technique and speed!
C. Toes to Bar
2 Sets of As Many Reps as Possible
*Rest exactly 90 seconds between sets
D. 15 GHD Hip Extensions x 3 sets (if these are easy for you, then hug a 10 or 15 lb plate)
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