Today we embark on a new 8-10 week cycle. The front squat. Lets load up the bar today and see where you are. Then lets set a goal as to where you want to finish. We are going to work off of our 3RM max because it is safer and more applicable to the fitness gains that we are trying to accomplish.
Strength WOD
Take 20 minutes to find a new 3 RM Front Squat
Here is an example of how to use the 20 minute time domain to warm up:
1×10 with the Bar (stay explosive on the way up)
2×5 at 50% of 1 RM (stay explosive on the way down and the way up)
2×3 at 60% (focus on speed, but start to work breathing and staying tight on each rep)
1×3 at 70%
1×3 at 80%
1×3 at 85%
1×3 at 90%
1×3 at 95%-100%
If you take about 2 minutes per set this will put you right around 20 minutes.
The %s are based off of your current 3 rep max. If you do not know what that is then go by feel, speed out of the bottom and overall technique.
WOD
7 Pull ups
7 Burpees
10 Air Squats
AMRAP 7 minutes
Alex K on 17.5!