Front Squat | WOD 12.3.16

Front Squat

Fitness
5-5-5

Work up to a heavy 5-rep Front Squat. Aim for heavier than Week 1’s heavy 5. The goal is to leave a rep in the tank.

Performance
70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)

Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the previous 3 weeks. If you were above the recommended reps for the rep-out sets, then increase your TM 15-20 lbs.

Post loads to comments.
Exposure 7 of 8
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Partner WOD
10 Rounds For Time (5ea):
250m Row
20/15 Push Ups

One partner working at a time. Partners alternate full rounds. Push the pace on the row pieces, and scale the push ups (volume or degree of difficulty) so they can be done in 1-3 sets.

Post time, Rx, and partner to comments.

 

TODAY! Active Life Bulletproof Assessment Workshop at CFSBK!

CFSBK will be hosting a Bulletproof Assessment Workshop on today from 2:30-6:30pm for athletes looking to take their performance to the next level! This will be an interactive workshop, with a full movement assessment from the Active Life coaching staff. The movement assessment will include a series of strength and mobility assessments, which will identify imbalances and expose weaknesses. 

You will walk away from this workshop with an insight on how flexibility, mobility, strength balance, work to rest ratio, and skill can tie into your training. Knowledge bombs will be dropped! Sign up! It’ll be a blast. The class is capped to 50, so get on it before it fills up! The registration fee is just $49.

Questions? Contact Coach Katie at Katie [at] CrossFitSouthBrooklyn.com Click here to sign up today!

News and Notes

• Starting TODAY, CFSBK will be offering Short Circuit classes on Saturdays at 9am. Foundations isn’t a prerequisite for Short Circuit, so bring a friend. Head over to the Short Circuit website for more info.
• Coach Jeremy’s and Coach Margie’s Starting Strength Cyclers will wrap up their eight-week cycle TOMORROW starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Whiteboard: Rest Day
Should a Simple Fitness Check Be Part of Your Checkup? NY Times
The Clean with Cal Strength’s Dave Spitz Train Heroic