WOD for Wednesday:
Back squat a heavy single. For the set of 10 use 60%+, 20 use 50%+ and 30 use 40%+ of previous 1 rep. These percentages may vary based on your work capacity. Your score is the total bar weight of each of the 6 sets. You will, of course, change the weight each set, and you will want to think about your bar loading strategy as you warm up. Here's the twist on this one: We will perform these on the 5 minute interval, and you get just one attempt each round, period. If you fail, either to get the single or finish the multiple rep sets unbroken (as in no re-racking the bar), you you score a zero bar weight for that round. Part of the challenge of this workout is to understand your capacity and make good decisions. Use your knowledge from past lifting workouts and be realistic, but not afraid to challenge yourself. Remember, once you compromise lumbar extension or can not maintain keeping your knees tracking in line with your feet- rack it.
Scaling Options include scaling reps:
5-5-5-5-5 (reinforcing mechanics and being consistent with worksets)
Post total load (add up all six barbell loads) to comments.
4X 10 Weighted Hanging Leg Raises
Labor Day Weekend Schedule: We will not be having CrossFit classes next Monday, September 1st, due to the Labor Day Holiday. However, we will be holding an Outdoor Labor Day Workout. Details will be posted later this week!
RECOVER FROM LABOR DAY and REFOCUS-SEPTEMBER 15th- CF BALANCE 30 DAY PALEO CHALLENGE- Saturday, 9am-11am in the CrossFit Studio to meet. Alternative date will be at CF Dupont Monday, September 17th, from 6-8pm. During this time all participants, will have their measurements taken. There will be an approximate hour long seminar accompanied with handouts. All participants, please register on our website. The cost is $40. The winner will receive a free month membership. For further questions, please email Kari here.