* CrossFit Games “Week” Schedule HERE

WOD:

1) Front Squat: 5 reps Every 2:00 for 5 sets

Warm-up as needed. Start at 65% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 2:00, 4:00, 6:00, and 8:00.

2) Barbell Back Rack Lunge: 7 reps/side Every 2:30 for 4 sets

Start at 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 10:00, 12:30, 15:00, 17:30.

3) 3 rounds AQAP:

400m Run

21 Box Jumps 24/20

12 Front Squats 95/65

Extra Work:

4) Hip Thrusts: 4 sets of 12

Rest 90-120 seconds between sets. Heavy as possible.

5) Sled Drag: 8 x 50m

Rest 60 seconds between sets. Heavy.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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