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Monday, December 4, 2017

2017 December 3
by bk

We will be starting an 10-week front squat/back squat, strength/squat program this week based off of front squat heavy single/1-rep max.  Today, we retest our front squat to use that number throughout the program.  Recommend getting in to class to obtain a true number. Continued increase strength gains await us!

Front Squat, heavy single (find a new 1-rep max)

Compare to 7/31/17

then….

AMRAP in 9 minutes:
5 strict pullups
10 shoulder press (75lb/55lb)

Core Development:
weighted abmat situps, 3 sets of 15
side plank hold, 3 sets of 30 seconds (each side)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Rueben permalink
    December 4, 2017

    FS: 245# PR!
    6 + 5 @ 65#

  2. Blair permalink
    December 4, 2017

    FS: 220#, a 5# PR

    No WOD (shoulder, neck)

  3. Matt B permalink
    December 5, 2017

    FS: 315 lbs

    AMRAP: 10+3 Rx

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