Friday 4.27.2018

*Last chance to support Coach Jake in his trip to Regionals! Orders are due by Friday (4/27) at noon.  Click here to order, or email adam@fullrangecrossfit.com

"FITNESS"

A. Four sets of:Pause Back Squat x 3-5 reps* @32X1 tempoRest 30 secondsSupine Ring Rows x 8-10 reps @2111Rest 30 secondsElbows to High Plank x 8-12 repsRest 60-90 seconds*Goal is to establish your heaviest set of 3 reps (with strict tempo) by your last set.B. For time:40 Air SquatsRow 100 Meters30 Air SquatsRow 200 Meters20 Air SquatsRow 300 Meters10 Air SquatsRow 400 Meters

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM Pause Back Squat @32X1 TempoSuggested Loading Pattern:* Set 1 – 50% of possible 1-RM x 5 reps* Set 2 – 75% of possible 1-RM x 3 reps* Set 3 – 85% of possible 1-RM x 1 rep* Set 4 – 90-95% of possible 1-RM x 1 rep* Set 5 – Test 1-RM* Set 6 (optional) – Exceed Set 5 weightB. For time:20 Thrusters (95/65 lb)10 Pull-ups30 Front Squats (95/65 lb)20 Pull-ups40 Back Squats (95/65 lb)30 Pull-ups

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets