10/1/15 Thursday - Calibrated CrossFit

Performance

A1. Front Squat @ 31X1; 6 reps x 3 sets, rest 60sec

A2. Ring Row @ 2111; 10-12 x 3 sets, rest 60

A3. Double unders; 60sec amrap or practice x 3 sets, rest 60sec

*If mobility is solid in front rack and your Double Unders are money then perform below instead of above

-or-

A. Front Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight;

B. Two sets, Each for times of:

Row 500 Meters

40 Push-Ups or 30 Ring Dips

20 Toes to Bar

Rest 4-5 minutes between sets.

Competition

Wod will be posted at gym