Carol’s 2011 Halloween Costume: The most epic example of masculinity she could find
Those thrusters yesterday were heavy. They’d feel lighter if you squatted more. In my experience once a male athlete front squats 300# and a female athlete over 200# most Crossfit Rx’d loads feel relatively light and manageable. The squat cycle were on is simple and one I’ve used successfully with a large number of athletes. You’ll pick a load that’s around 80% of your 1RM and squat it for 5 sets of 3. Next week will be 85%, then 90%, and finally 95%.
1/Nov/2011 Tuesday WOD “Snow is here”
Front Squat 3, 3, 3, 3, 3 @ 80% then:
Complete 8×20/10 Tabata intervals of the following with 30 seconds rest between movements:
Tabata Box Jumps (24/20)
Tabata Calories (row)
Rest 30 secs then immediately hang from the pullup bar as long as possible and record time to whiteboard along with lowest round of each tabata movement.