Monday December 17th


Monday December 17th

Warm up
3 Rounds
Run 200
20 Airsquats
10 Push ups

Review points of performance of a front squat
4×7 front squats, all working sets should be in the 80-85 percent of your max range.

Strength- Starting a short front squat cycle- Your weights for your working sets should be challenging EVERY TIME What is a working a weight? Its the weight you use after you completely warmed up and have slowly built up to that weight. An example.
4 sets of 7 front squat- If your goal is to do your 4 sets at 225 it might look something like
A few empty bar sets of 10, one set of 10 at 135, one set of 7 at 155, one set of 7 at 185, maybe another set of 3-4 at 205
THEN 4 SETS OF 7 AT 225.


Wod- *Its point 7 seven miles on the bike each round.. not 7 miles.

3 rounds for time of:
25 deadlifts
Bike .7

Men: 225 lb.
Women: 155 lb.

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CrossFit WOD 180603 Tips With Rory McKernan
The Deadlift

This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the bike.

Intermediate Option
3 rounds for time of:
25 deadlifts
Bike .7

Men: 185 lb.
Women: 125 lb.

Beginner Option
3 rounds for time of:
20 deadlifts
Bike .7

Men: 95 lb.
Women: 65 lb.