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Uncategorized

Week 6 Day 2 – On Your Own

By admin | In Uncategorized | on November 1, 2012

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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