5.5.17 “Enjoy the little things. For one day we’ll look back, and realize they were the big things.”

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.