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July 3, 2017


Skill

1 RM Front Squat

Spend today working up to a 1RM front squat. New lifters can work up to a moderately heavy single for the day and perform multiple reps at this weight if you are not comfortable maxing out.  Focus on an upright torso with elbows up and knees tracking over the feet. The bar should be resting on your shoulders with your hands open to relieve wrist pressure.  Remember that we do not spot anyone when front squatting, when you un-rack the bar take a couple steps back to allow for room to ditch the bar if needed.

WOD

Annie

50-40-30-20-10
Double Unders
Sit-Ups

Workout notes: Annie is a classic benchmark workout from CrossFit.com.  The workout is simple and meant to be fast! If you do not yet have good consistency with double unders set a rep scheme for yourself that will be manageable under fatigue.  25-20-15-10-5 would be a great option if you are still working on this difficult skill or you could even choose to do 10 double unders every round without changing the sit-up rep scheme. If you are not sure of your double under capability you can choose to perform twice as many single unders with a double under attempt every 10 jumps. If you are worried about this volume of sit-ups you can skip the first set of 50 and start with 40 instead. If you choose this scaling option your workout will end after your set of 10 double unders.

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