*An RSVP is required no later than 10PM the previous night for 5AM “Olympic Lifting” AND “On-Ramp” classes
CrossFit
5 Min EMOM 2 Hang Squat Cleans @70%
*This is meant to be a warm up for your Back Squat Max. DO NOT go above prescribed weight.
Then…
25 mins to find a 1 rep max Back Squat
*The cleans should be a good warmup, but you will still need a few warm up sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes of rest then perform a “Walkout” (set up like you’re going to squat, walk out of the rack and hold the weight on your back for 5 seconds-DO NOT SQUAT IT) with 5-10% more than your attempted Max Squat weight. Example: If you are attempting a 300lb back squat, walk out with 315lbs. After your “walkout”, rest 2 minutes then begin your maximal attempts.
On-Ramp
Skills:
- Clean
- Push Jerk
- Kettle Bell Swings
- Knees to Elbows
WOD:
8,7,6,5,4,3,2,1 of:
- Clean & Jerk
- KB Swings
- Knee to Elbows
