Week 5 of 8 of our Strength Training Cycle

CrossFit Hard Boiled – CrossFit

Front Squat (5-3-1)

Each clip weights .5lbs so make sure you use them to get those extra pounds on the bar when needed.

Wave #1

Set #1 – 5 Front Squats @ 73% of 1RM Front Squat

Set #2 – 3 Front Squats @ 78% of 1RM Front Squat

Set #3 – 1 Front Squats @ 83% of 1RM Front Squat

Wave #2

Set #4 – 5 Front Squats @ 78% of 1RM Front Squat

Set #5 – 3 Front Squats @ 83% of 1RM Front Squat

Set #6 – 1 Front Squats @ 88% of 1RM Front Squat

Wave #3

Set #7 – 5 Front Squats @ 83% of 1RM Front Squat

Set #8 – 3 Front Squats @ 88% of 1RM Front Squat

Set #9 – 1 Front Squats @ 93% of 1RM Front Squat

Warm-up

Wrist Strenghtening series

Banded Walk

Cossack Squats

Glute Ham Bridge

Back Squat (15)

15 reps @ 54% of 1RM Back Squat

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Extra Credit

Metcon (No Measure)

3 Sets:

15 Single Arm Kneeling Dumbbell Presses

15 Single Arm Dumbbell Row

100 Meter Single KB Front Rack Carry (53/35)

40 Banded Pull-Aparts

40 AbMat Sit-Ups

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