WOD: Monday 230807

Who is ready for some PRs?!

• Coaching Notes

We are officially in our test phase and with that, we are starting off things with a bang! Today, we are tackling our 1RM Clean & Jerk, 1RM Front Squat, and 10RM Front Squat. The style of the day will feel different than the typical class structure and this is a good thing. We should get some good vibes flowing and a lot of cheering and yelling in the gym today. This is what CrossFit is about. Those that are new to the gym, that aren’t quite sure about maxing out can choose an option that works more on form and as always we are looking for technical sound 1RMs and not just forcing bad reps here to get a new max. Most of the emphasis will be to get the Clean & Jerk primed today, which should really get things set-up for athletes to be able to get to a 1RM Front Squat relatively quickly once barbells are set-up in the rack. We will hit the 1RM Front Squat, then move to tackle a “drop set” of sorts with a 10RM Front Squat a few mins later. Aiming around 75% is a good goal for the 10RM Front Squat. We have added in a Bonus test for anyone that has the time to hit it, which is the “5:00 min Max Calorie Air Bike” This one takes some mental capacity and the want to go to a place that you don’t normally go to! We would love to see some take this one on.

weightlifting: 1rm Clean & jerk

Every 2 mins for 12 mins.

1 Clean & Jerk, starting at 75%

strength test: 1rm & 10RM front squat

Establish a 1RM in 15 mins.

-- Rest 3-5 mins --

Establish a 10RM (goal of 75+% of 1RM).

Optional metcon:

As many reps as possible in 5 mins of: Air Bike Calories

Accessories:

Get ready for tomorrow’s test.