CrossFit 808

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Then…

Every two minutes, for 10 minutes:
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

Same as last week. Load by feel and hit a heavy single for the day.

B. Every minute, on the minute, for 18 minutes:
Power Clean
*Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean
*Sets 7-12 – 1 rep @ 75-80%
*Sets 13-18 – 1 rep @ 80+%

Work as heavy as possible in the final 6 sets, while maintaining proper mechanics.

C. Three sets of:
Wrist Curls (empty barbell) x 20-25 reps
(lay forearms on bench palms up and perform wrist curls)
Glute Ham Raises x 6-8 reps @ 20X1
Face-Down Chinese Plank x 45-60 seconds
Rest as needed