Introducing a new repetition scheme for the next three weeks. All percentages below are based off Front Squat numbers. Rest as needed between sets – time is not set, but aim to keep each rest interval at 3:00 or below.
Three building waves of Front Squats, finishing with a heavy single at 91%. Following a single set of 10 Back Squats.
Set #2 – 1 Front Squat @ 85% of 1RM Front Squat
Set #3 – 3 Front Squats @ 80% of 1RM Front Squat
Set #4 – 1 Front Squat @ 88% of 1RM Front Squat
Set #5 – 3 Front Squats @ 80% of 1RM Front Squat
Set #6 – 1 Front Squat @ 91% of 1RM Front Squat
Set #7 – 10 Back Squats @ 75% of 1RM Front Squat
2.“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95/65)
“Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate.
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