Strength
Front Squat
- x 4 x 4 @ RPE 7
Notes
Today’s strength is front squats. You will complete 4 working sets of 4 reps. All 4 working sets should be done at the same weight. The first set should feel like a 7/10 difficulty. This means that when you finish your first set, you should feel like you could have done 3-4 more reps. Take 2-3 minutes rest between sets. If you were here last week, aim to use about 5% more weight today.
Conditioning
Complete 4 rounds for time:
- 24 Toes to Bar
- 12 Power Cleans
12:00 time cap
Notes
Today’s workout is a class version of Event 2 from the CrossFit Semifinals. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 12-minute time cap. This is a difficult time cap under which to get 4 rounds done.
The toes to bar should take no more than 1:30 to complete each round. Keep the sets small and your rest breaks short so that you do not hit failure.
The power cleans should be done with a moderate weight. Quick singles would be an appropriate strategy.