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December 11, 2017

Skill

Back Squat
7-7-7-7-7

Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters if you think there is ANY chance you will not easily make all 7 reps. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

Grace

for time

30 Clean & Jerks 135/95 lb

Workout notes: “Grace” is a well known classic benchmark CrossFit workout.  In this workout we will be performing 30 repetitions of the clean and jerk.  Scale this movement by load.  Use a weight with which you can consistently perform the lift with good mechanics.  Plan on fast singles or small sets of 5 or less. For most people that will mean selecting a weight that is in the 60% or less range of your max. Note that this workout is a repeat! We last did this on June 30, 2017!

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