Wednesday CrossFit

Week is half over. Weeks just fly by.

General Warm Up
2 rounds
1:30 row or bike (bike)
10 cossack squats
0:30 squat with hand reaches
0:30 abmat lat stretch

Deficit Front Rack Reverse Lunge Build-Up
0:30 front rack in and outs (10)
10 bodyweight reverse lunges, alternating
3/3 front rack reverse lunges, alternating (empty barbell)
3/3 front rack deficit reverse lunges, 4″/3″
3/3 front rack deficit reverse lunges, light (10 lbs + 35 lb bar= 45 lbs)
3/3 front rack deficit reverse lunges, moderate (15 lbs+ 35 lb bar = 50lbs)
3/3 front rack deficit reverse lunges, slightly below first set weight

Front rack Deficit Reverse Lunges
5 sets
every 2:30 for 12:30
set 1 = 50 lbs
set 2 = 55 lbs
set 3 = 55 lbs
set 4 = 55 lbs
set 5 = 55 lbs

Transition and Build Up
10 front squat with empty bar (35lbs)

3 sets
4 front squats, increasing in load

Weightlifting
Front squats
every 3:00 for 9:00 (3 sets)
6 front squats

set 1 10 lbs + 35 lbs = 55 lbs
set 2 20lbs + 35 lbs = 65 lbs
set 3 30 lbs + 35 lbs = 75 lbs

Definitely the most I have ever done!

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