Monday, November 27, 2017
Its beginning to look a lot like…. TESTING WEEK!!
112717 WOD
A. 400-meter run or 500-meter row
B. Back squat – ASSESSMENT
Take 30 minutes to find a 1- or 3-rep max. Warm up using your last weights from your 5/3/1 last week , then increase by smart increments for singles or triples, resting 2:00 between working sets. Record final successful lift(s).
Please write down your 1Rm for the day on the whiteboard, even if its not a PR.
With these Thanksgiving and Wendler gains, we’re excited to see you hit some good numbers!
If you need more time, feel free to opt out of portion C or do your own conditioning when you’re finished lifting. Now get psyched to squat !
C. For time:
Buy in: 400 meter run
40 double-unders
30 Abmat sit-ups
15 HSPU
40 double-unders
20 Abmat sit-ups
10 HSPU
40 double-unders
10 Abmat sit-ups
5 HSPU
Cash out: 25 burpees
* Metcon by CrossFit of Fremont