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Main – CrossFit

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Weightlifting

It’s finally here! After 3 weeks of hard work and a deload week it’s time to test your 1RM!

You’ll have a solid half hour to warm up and get prepped to hit a PR. No rush today, take your time and come in mentally prepared.

Take a look below at how you should approach your warm up sets.

Back Squat (1RM)

Front Squat (1RM)

Aim to hit your 1RM in about your 5th or 6th set.

We will be performing “walk outs” as well. So your sets should look something like this. We will say your old 1RM was 200lbs and you want to hit 225lbs.

95×10
135×5
155×3
175×2
200×1
WALKOUT @ 265lbs
225×1 (PR!)

Your walkout will be performed immediately before you attempt your new 1RM. It should be anywhere from 25-50lbs over your new 1RM. Rack the weight (wear a belt if you plan to for your 1RM), take a few step backs as if you’re going to squat, hold the weight for a good 5 count and rerack it.

Take about 2 minutes rest and hit your new PR!

Metcon

1000m Row (Time)

Max Effort 1000m Row
Practice your start 2 or 3 times and row at about 95% for 10 strokes. Figure out a pace you should be aiming for. Ask a coach if you’re unsure. Should be dying by the end.

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