W.O.D. Friday 5/18/18

17
May

W.O.D. Friday 5/18/18

Mid-month update!

We’ve already help raise 47,000 bowls of food for seeing eye dogs in training and we are only halfway through the month!

Month after month we are the gym who gives back to a different cause.

Please join us by checking in for FREE to CrossFit Republic no matter where you are or who you are and we will make a donation per check in accordingly. It doesn’t make sense not to do. Start now!

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STRENGTH – 20 MINUTES

Back Squat

*Let’s talk before doing it. You have now been completing a back squat cycle, twice a week, for about 8 weeks now.  The end of this cycle is close and you will be testing 1 rep maxes late next week and early the week after (2 chances).  This is the last heavy day before doing so. Many of you are brand new to CFR and do not know what your 1 rep back squat is in the first place.  This is a great time for you, coupled with great technique, to get a little heavier and see where you are at as you start your crossfit journey.  The back squat is a central movement and foundational for general fitness and much of what we do in crossfit.  The stronger at back squat the better much of your performance will be, based on core and hip strength.

For those who are veterans and know your 1 rep, I will lay out a great rep scheme progression you could follow to feel “solid” when you go for these 2 sets of 2 back squats.

2 sets of 2 at your 1 rep max (100%)

Complete this progression to get there…  7 – 5 – 3 – 3 – 2 – *2 – *2

Increasing in weight as you go, this should set you up for success without wasting too much energy at lighter weight  (Example if your 1 rep is 325…   185 – 225 – 255 – 275 – 305 – *325 – *325)

*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there for 2 sets of 2 reps

*Coaches – you can let them get out equipment before the 20 minutes starts, but feel free to allow all the work to be done within the 20 minutes.  No need to give time beforehand

Conditioning WOD- 15 min cap

For time…

30 Clean and Jerks 115/85

30 Step Back Lunges 115/85 R/L=2

30 Bar Over Burpees

*Step back lunges – hold bar in front rack position and instead of taking forward lunge steps, take backward lunge steps and touch your back knee and then stand back up to complete one rep

Post 2 scores!  Your 2 by 2 rep weight used and time of workout!

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