Monday – 151116

Aladin Hegic

This week marks the end of the 3rd wave of our Juggernaut Strength Cycle. The final set is for ABSOLUTE max reps. Your spreadsheet will reset your “Working 1-Rep Max” based on the strength of your efforts this week.

As Rob is often fond of saying, “In a max-effort set, the bar should wind up on the floor.” And this week, I wholeheartedly agree.

Give it hell, Folks.

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Back Squat

5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
5+ @ 85%

WOD

13 Minute AMRAP

5 Deadlifts 315/225
10 Bar Over Burpees
15 Pullups

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