November 6, 2020

SWODFront Squat1-Rep MaxWe are starting a new strength cycle using the Wendler with the following movements: Front Squat, Jerk, and Deadlift. We will find our maxes on our Front Squat and Jerk this week and use our previous Deadlift 1-rep max that we found either at Fitcon or in the most recent CrossFit Total.

WOD4 Rounds:21/15 Calorie Assault Bike15 Toes to Bar7 Power Clean and Jerks (155/105)

10:30 AM BootcampMetcon Assault Bike Workout:2 minutes easy pace2 minutes at push pace30 sec at easy pace1 minute at push pace30 sec all out1 minute easy pace


30 sec. per exercise w/ 15 sec rest between movementsTRX squat (opt. jump)TRX single-leg squats rightTRX single-leg squats leftTRX Sprinter start rightTRX Sprinter start leftTRX hamstring curlTRX Back rowTRX single -arm row rightTRX single -arm row rightTRX Chest pressTRX T Deltoid flyTRX roll-out

Cash-out: 20 per side med ball side wall slams (10/14), 20 knee med ball slams in center and 20 plate halos

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