Workout of the Day
Front Squat -FRH- 3-2-1-1-1-1-1
Front Squat -20 reps at 70% of RFH
**Score heaviest weight for 20 reps or score reps completed and weight.**
In 15min AMRAP of:
a1. KB Swing AMAP – 24/16 – 32/24 – 40/28kg – 32/24 – 24/16kg
a2. Alt. Weighted Pistoles AMAP – 16/12 – 24/16 – 32/24kg – 24/16 – 16/12kg
**Score completed reps.**
Weekly Objectives & Overview: Coach Max
We are at week 4 which brings us to the end of Cycle 2 – M2 – Hypertrophy – Strength. We are going to move now to Cycle 2 – M3 – Hypertrophy – Tempo / Stability / Unilateral Work, I will talk more about this next Sunday. This week we are focusing more on testing then tapering. It may or may not feel lighter than the last 3 weeks. We will test upper body on Monday, lower body Tuesday, Conditioning OUT & BACK TEST, Thursday Open Test, Friday Gymnastic Handstand walk skills, and handstand push up skills, Saturday CrossFit Strength Test, and Sunday Snatch work / Test. I am super excited for this test week. Give me what you can, have fun, and be smart.
In 18 minutes, we are going to test our 1 rep max front squat. Remember go for it!!! It is ok that you fail your 20 rep at 70 % that will give you a true rep max at that set weight and will show your defiance in your muscle energy output.