Thursday 5.4.17 Alone we can do so little; together we can do so much.” – Helen Keller
May 4, 2017
Monday 5.8.17 “Experience is simply the name we give our mistakes.” – Oscar Wilde
May 7, 2017
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5.5.17 “Enjoy the little things. For one day we’ll look back, and realize they were the big things.”

SQUAT

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 #1 – 3 Front Squats @ 80% of 1RM Front Squat

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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