Saturday August 29th: 8:30-10 am WOD “Other CrossFit Total” followed by farewell to Rupert Potluck brunch
Strength
1) Overhead Squat (3×3 ascending )
@ warm-up weights for Front Squat set
2) Paused Front Squat (5×3 same wt or ascending (3/2/x/1))
Tempo = 32X1 [3 count down, 2 count hold, explode up, 1 count reset]
Increase starting/ending weights from last week. (If this is your first week on this lift, start at ~50% of Front Squat 1RM)
Conditioning
Every 4 minutes for 16 minutes (4 rounds):
500m Row
5 Box Jumps (30/24)
10 Hand Release Push-Ups
(rest in remaining time)
*Get time for each round — your score is your SLOWEST round of the 4