Strength:
Front Squat 3-3-3-3-3
For those with established 1RM in the front squat use these load percentages:
3 @ 63%
3 @ 70%
3 @ 77%
3 @ 85%
3 @ 93%
Conditioning:
AMRAP in 3 minutes:
3 power cleans (135#/95#)
6 push-ups
9 sit-ups
Rest 1 minute, repeat for total of 3 cycles.
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The gym will be closed from Friday 4/2 - Sunday 4/11 as we will be heading to the mainland for some R&R and then attending the CrossFit Gymnastics Cert at CrossFit Brand-X in Ramona, CA. While we are gone we will be posting WOD's each day that do not require any equipment other than a jump rope and some space to run. We are encouraging all of you to keep up with your workouts. NO SLACKING ALLOWED! If you have any questions regarding subs or scalings for the WOD's, post them to the comments on the blog and we will do our best to answer them in a timely fashion.
I didn't get a chance to see you folks in the last couple of days, but I wanted to say again that I'm really excited for you both and I'm sure you'll have a great trip. Take loads of pictures and fit some WODs in of STRICTLY R&R. Or even better, R&R as RX'd. Keep your form legit -- no cheating by doing harsh activities. RELAX FOR ONCE ;) You both deserve it as you've been working very hard.
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