Main - CrossFit This is our de-load week for the front squat. - TopicsExpress

Main - CrossFit This is our de-load week for the front squat. It should feel super light, focus on bar speed. Try to stand up as fast as you can. Next week we will add 10 lbs to your training max and re-run the 4 week progression. Remember your training max is 90% of your true 1RM View Public Whiteboard: bit.ly/1ibLmj5 Dynamic # 1 (No Measure) Run 400 Wrist Circles x 10 Elbow Circles x 10 Arm Circles X 10 Over and Backs & Bear Hugs x 10 Standing Trunk Rotations x 10 Leg Swings Forward Back & Sides X 10 Spiderman Lung X 10 Russian Baby Maker x 30 sec Front Squat (1 x 5 @ 60 %) 1 x 5 @ 40 % 1 x 5 @ 50 % 1 x 5 @ 60 % After each set immediately do 4 max effort box jumps. Step down after each box jump. Get set for every jump. Take off from the power position. Box height can get progressively higher with each set. No misses. Please be Careful Metcon (Time) 4 RFT Run 400 M 50 D.U. 10 Barbell Front Rack Lunge 115/85

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