Strength Work: Squats– this is our third day of strength work and it will be in the same format as Tuesday.
You will need to know your 1RM for the Squat. You should know this from your CrossFit Total workout. If not we can start you with a base weight.
You will use what is called a working weight for the actual workouts. To find your working weight we will take 90% of your 1RM and that will be your working weight. Ex: 1RM is 220lbs for the Squat. Take 90% of that weight (220 X 90% = 198lbs) and round to the nearest 5lbs. So the working weight for 220lbs would be 200lbs.
2nd heat still smiling after 500 reps!
Squat – 3X5 Work Sets
Warm-up sets
1X5 40% (of working weight)
1X5 50% (of working weight)
1X3 60% (of working weight)
Work sets
1X5 at 65% (of working weight)
1X5 at 75% (of working weight)
1X5 at 85% (of working weight)
wod: 21-15-9
KB Swings (you decide the weight..advanced 2 pood…:-))
Bar Jumps (depending on your recovery from last night you can jump over a box)
Medball Slam (12/20)
No WOD today though?
I will be adding it. I forgot to post last night after the Filthy Fifty workout. I basically went home and fell asleep immediately… talk about feeling tired!!!
Since this is the last day of CFE for the near future I’m curious of what our final endurance wod will be??? Maybe a 5k for time since some people have to work tomorrow night??? or??? Whats’s up your sleeve Sauce???
kevin – I was leaning towards short intervals and then taking more video of people’s form to review and post online. However, if enough people want to run the 5k we could do that instead.
I will put up a post and see what people think.
Can you post the results from the filty fifty on the website? thanks.
Sorry I missed squat day…maybe I can make it up Saturday. I dd yesterdays filfthy fifty subbed 20 lb thrusters for wall ball and 45# good mornings for back extentions. :34.14 not the same as being there but a good workout nonetheless
TVH