*Some endurance lifting this week before we start on our next strength cycle! We want to build to a heavy set of 5, then back off to 50% (or less) of your 1 RM and go for max unbroken Reps.
WARMUP
10 min AMRAP
1 min cardio
5 leg swings/side
3 Inchworms w/ Push-up
5 lateral Box Step UPS
5 Box Jumps
5 sit-ups
Then..
BB Warmup
STRENGTH
Front Squat
3 sets of 5
Then..
1 set max unbroken Reps front squats at 50% or less of your 1RM. This is not until failure, but close.
(If you don’t know your 1RM Front Squat, use 70% of your 1RM Back Squat, then take 50% of that for your unbroken set)
WOD
15 min AMRAP
30 Sit-ups
20 Box Jump overs
10 Push-ups
OPTIONAL POST WOD
Conditioning at 60-70% effort
5 min Run + 5 min Bike + 5 min Row
CrossFit Reserve 