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050713 FRI

6/7 FRI Week #1 Back squat LP (linear progression) 3×5

* I’m not sure if I should be on a linear progression (LP) or Wendler – Refer to post 053113 for more information about Wendler 5 3 1 or Linear progressions for strength.

Strength Wendler week #1 Back squat:

5x 65%
5x 75%
5x+ 85%

* Great article from CrossFit Roots about prepping for your back squats

WOD 15 min AMRAP of:

40 Grasshoppers
20 HRPU’s
10 Front Squat 95/135#
Ring Dips

* scale weight as needed ask a coach if you’re not sure about your weight or form
* scale ring dips / jumping ring dips /  band for assistance / paralettes

- then -

After party – 2 RDS:
1 min hold : side plank left
1 min hold: side plank right
1 min hold:  plank
Rest 1 min

* May be forearm or full plank

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