*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