LIFT
Back Squat
Rx - 3 x 5 reps (70% of 1RM)
Level 2 - 3 x 5 reps (70% of 1RM)
Level 1 - 5 x 5 reps
Find your 1RM on August 29, 2011.
WOD
4 rounds for time of:
15 Ring Dips
12 Hang Clean (45 / 30 kg)
| Level 2: | 4 rounds for time of: |
| 10 Ring Dips | |
| 12 Hang Cleans (30 / 20 kg) | |
| Level 1: | 4 rounds for time of: |
| 10 Ring Dips, scaled | |
| 12 Hang Cleans (20 / 10 kg) |
Post load on the back squat and time on the WOD to comments.
Click here if you think this looks too hard
Look on the Whiteboard today for the new and improved "CrossFit Rockwall Warm-up"! One of the changes is that you will be subbing out your OHS for wall squats. Focus on these and ALL of your squats will start to get easier & better!
"For many of us, just getting into the proper positions without load is difficult. We are restricted and uncomfortable in our squat, never-mind our overhead squat, and we either do not know how, or do not take the time to make it better. Efficiency in movement is crucial. Any lack there of, produces extra work required to complete the movement."
