1 - 3330 Ridgeway Drive, Mississauga, ON L5L 5Z9
 | info@elementcrossfit.com
 | 905.608.9348
              

ELEMENT CROSSFIT IS A WORLD-CLASS TRAINING FACILITY LOCATED IN MISSISSAUGA, ONTARIO

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Today's WoD

  • 2014-04-16 Wednesday

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    Strength Cycle Week 2 Day 3
    Novice (40 min)

    N1. Front Squat EMOM 8 x 3
    N2. Bench Press 5-5-5-5-5

    Intermediate (40 min)
    I1. Front Squat EMOM 8 x 3 x 68%
    I2. Bench Press 5 x 5 @ 80%

    Metcon (20 min)
    21-15-9
    Hang Power Snatch 75/55
    Front Squat 75/55
    Box Jumps 24″/20″

    Alex’s Notes: Novice – pick a weight for the front squats and try to stick with it for the entire EMOM – you should be looking at something about 10% lighter than your usual 5 rep. For Bench Press keep your sets no more than 15% apart. Intermediate – try to stay as accurate to the percentages as you can, if you do need to go lighter on the Bench Press make a note of it so your calculations for the remainder of this cycle are consistent. Metcon – this is a quick one if you do it right. Target times are Novice: 12 min Intermediate: 8 min Elite: 6 min. 

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