WOD Monday 140512

 

SCHEDULE UPDATE FOR REGIONAL WEEKEND:
Since your CrossFit Cambridge team is competing in the Canada East Regionals this weekend, we’ve had to make some schedule changes this week.

All classes will run as usual except for the following:
Friday May 16 – 6am & 9am cancelled
Saturday May 17 – 10am class cancelled

SWOD:
Smolov Jr. Week 1 Day 1:
Front or Back Squat (Choose one and stick with it)
6 Sets of 6 @ 70% of 1RM
Rest 2-3 Minutes between sets.

If you haven’t tested your 1RM we will estimate it and go from there.

CWOD:
“Freddy’s Revenge”
5 Rounds for Time:
5 Push Jerks
10 Burpees

Rx’d: 185/125lbs
Level 5: 155/105
Level 4: 135/95
Level 3: 115/75
Level 2: 95/65lbs
Level 1: 75/55lbs

Notes:
The start of our 3 week Smolov Jr Squat program! Get an ample warm up in and then perform 6 sets of 6 all at 70% of your 1RM. It’s supposed to be difficult. Do it.

The CWOD is supposed to be on the heavy side. No racks. No more than 2 sets per round, ideally one.

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