April 11, 2016

Strength: Back Squat 1RM

WOD: For Time

CrossFit 101
6 Rounds of:
Max Effort Set of Kettlebell Swings (70/53)
Sled Push 40 yards (90/45)
*Perform a max effort set of kettlebell swings. As soon as you stop your set, push the sled 40 yards (20 out and back).  No rest between swings and sled, rest 3-4 minutes between rounds.

1) Snatch (3-2-1-1-1-1-1)
*Build up to 90% of Saturday’s snatch
2) Clean and Jerk (2-2-1-1-1-1-1)
*Build up to 90%
3) Front Squat (3-2-1-1-1)
*If you are doing your 1 rep max back squat in CrossFit then make sure that it is done before the front squats