*Scheduling Note*
Our Thanksgiving schedule is as follows:
Wednesday 11/24: Normal Class Schedule
Thursday 11/25: 1000 CrossFit
Friday 11/26: 0900 CrossFit, 1000-1200 Open Gym
Saturday 11/27: Normal Class Schedule
Strength
Front Squat @ 20X1
- Build to a heavy set of 1-2
- Drop 15% and do 2 sets of 1-2
Notes
Our strength today is front squats. Each rep will be performed with a :02 descent, no pause at the bottom, and :01 pause between reps.
You will begin by building to a heavy set of 1-2. Aim for 2 reps each set. As you add weight, it will become harder to maintain the tempo. If you complete your 1st rep and find that you cannot maintain the tempo on the 2nd rep, rack the bar. You have found your heavy set for the day.
You will then take 15% off the bar and perform 2 more sets of 1-2 reps with the same tempo.
Conditioning
3 Sets
In 2:30
- 12 Deadlifts
- 12 Push Ups
- 45 Double Unders
- Max Burpee over the bar
Rest 2:30