WOD Wed 8-30-07

CROSSFIT

"HELEN"
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

9 Sets of 2 Tempo Repetitions
5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in,
Enter estimated/current 1RM Front Squat

There will be (3) waves, with each wave starting at 50%. On each wave, the final lift of each will grow in percentage.
Set #1 – 50% 1RM Front Squat
Set #2 – 55% 1RM Front Squat
Set #3 – 60% 1RM Front Squat
Set #4 – 50% 1RM Front Squat
Set #5 – 55% 1RM Front Squat
Set #6 – 63% 1RM Front Squat
Set #7 – 50% 1RM Front Squat
Set #8 – 55% 1RM Front Squat
Set #9 – 66% 1RM Front Squat

HIT-CON

Plyos, Agility, Sprints, Ladder Drill

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