Strength Work: Squats – 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.
Please notice you working set weights go up by 5% this week and your working set repetitions goes from 5 to 3 reps!
Squat – 3X3 Work Sets
Warm-up sets
1X5 40% (of working weight)
1X5 50% (of working weight)
1X5 60% (of working weight)
Work sets
1X3 at 70% (of working weight)
1X3 at 80% (of working weight)
1X3 at 90% (of working weight)
wod: 4 rounds for time
20 wall balls 12/20
12 pullups
10 pistols (5 each leg)
On ramp destroyed me today. Didn’t look that hard on the board. Lol.
nice. my quads are feeling it more than they have in awhile from those pistols i guess.
What was the on ramp wod?
On Ramp:
3 rounds
400M run
10 SDHP
10 Burpees
Brad – don’t worry, we still hear “didn’t look that hard” from people that have been doing this for a long time. way to push through last night!
I used to say “this does not look that hard” to myself, but I’ve learned to respect xfit enough to know that I’ve NEVER…..EVER done a WOD where I felt that way after, so I don’t even think to consider thinking or saying that anymore. Bad karma. Tuesday night was a good example.