Today marks our first day of the next Strength cycle. This cycle will lead up to our next “Murph” Event. Details on the focus for our strength cycle and dates on “Murph” coming soon!
A. Back Squat
Intermediate/Beginners: Find heavy 3. Focus on depth and position.
Advanced: Establish your 1RM.
-If you cannot perform full depth squats, lift in sets of 5s today.
*Compare results to 4.1.14
Plan to New 1RM: 10 Sets
60%x5
70%x3
80%x2
90%x1x2
95-105%x1x3 (Based on feel)
80% (of heavy for the day) x3x2
B. For time:
“CrossFit Disco”
10-9-8-7-6-5-4-3-2-1
Power Cleans 135/95lbs
Strict Pullups
*15 minute cap
C. Accessory Work: Bonus
3 Rounds: not for time
25 Band pulls
25 Banded Good mornings
