Front Squat Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM
* On the final set you MUST get MORE THAN 5 reps
GP WOD:
21-15-9
Box step-ups
Push-ups
if you complete in 4 minutes, you start again
Score is total reps
OP WOD:
21-15-9
Pistols
HR push-ups
if you complete in 4 minutes, you start again
Score is total reps
Busy night at CFG!
