Strength/Mobility:

Skill:

WOD

Front Squat
1 – 1 – 1 – 1 @ 95%
Then
L&M
8 RFT
200M Run
10 KB Swings 53/35
5 Goblet Squats 53/35
Extra Work:
Sprints
400, 400, 400, 800, 800, 800
Rest 1:1
H&B
10 RFT
100M Run
15 KB Swings 53/35
10 Goblet Squats 53/35
Extra Work
10 Sets of 2 Reps
Sumo Deadlifts @ 70% of 1RM
Rest 60 Sec Btwn Sets
3 Sets of 8 Reps
RDL (Romanian Deadlifts)
3 Sets of 10 Reps
Weighted Barbell Step-Ups (Barbell On Back Step Up To A Bench
More for H&B…All percentages should be calculated using 90% of 1 RM.
When you see the + (for example 5+) this means you strive for at least 5 reps but go till failure.
Perform 2-3 warm up sets at light weight
Schedule:
Group A GroupB
Mon DL Bench
Dead Lift: 20 X 40% 20 X 50% 20 X 60%
Accessory Work: 3 set of 5-10 reps of deficit dead lifts (stand on a plate/piece of wood or board, etc) at a light weight.
Bench Press: 20 X 40% 20 X 50% 20 X 60%
Accessory Work: 3 sets of 8 – 10 reps of single arm rows at a light – medium weight. 3 sets of 5 – 10 ring dips.

CrossFit 623 Daily WOD: Front Squat

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