**If you have not done the CrossFit Total or found your 1Rep Max Bench Press, do that today!!
GROUP PREP
2 min cardio
10 PVC Hip Hinge
10 PVC Passthroughs
10 PVC Overhead Squats
Barbell Warmup + 5 Power Snatch + 5 Thrusters
STRENGTH
Back Squat “3-6-12”
3 Reps @ 100% of 10RM Back Squat
6 Reps @ 93% of 10RM Back Squat
12 Reps @ 85% of 10RM Back Squat
STIMULUS
• The percentages are based off your 10RM Back Squat that we tested a couple of weeks ago
• If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
• Rest as needed between sets to maintain quality movement and unbroken sets
WOD
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)
STIMULUS
• The weight is designed to be very light
• You should be able to complete 30+ reps at each movement when fresh
• Choose weights that allow you to complete the work in less than 10 minutes
MOBILITY
Child’s Pose on Box
Butterfly Stretch
OPTIONAL POST WOD
Clean and Jerk Technique
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Squat Cleans
1 Push Jerk
1 Split Jerk
Set 1: 30% of 1RM Clean and Jerk
Set 2: 34% of 1RM Clean and Jerk
Sets 3-5: 38-46% of 1RM Clean and Jerk
CrossFit Reserve 