Crossfit Oshawa – CrossFit

Strength 7/13

4 sets:

7 Front Squats / 13 Back squats
We are entering into a mini squat cycle as the open quickly approaches. After a deload week we hit this cluster set again to force a little bit of adaptation. Athletes will use the same weight across 4 sets @ 60% of our 1RM backsquat. A cluster set is performed by doing 7 front squats, racking our bar, then taking a breath and getting right back under it to complete the 13 backsquats. This concludes the set.

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
A benchmark wod to flush the legs and simply because we haven’t hit this one in a while. Nasty girls is a sneaky benchmark, she gets you when you least expect it. Athletes should move smooth on the squats, speedy squats will spike heart rates and get us nowhere fast. Hitting the rings fresh we are looking for our biggest effort here, going unbroken is almost a must for this high intensity burner. When we approach the barbell, we might expect some grip interference but we need to realize that our grip should recover during the next set of airsquats. Athletes should essentially cycle the airsquats as an active rest and hit the next two movements as hard as possible with sounds mechanics.