Strength WoD

A: For Load Back squat, 5 x 5 (Wave 2, Week 3)

We are in the second wave of our 5x5's. As we are a few weeks now from testing our 5RM Squat we look to increment the kilos each week until then. However how much you increment will need to go on "feel" each week.
Everybody, try to add 2-4kg to your number last week (Again go by feel & don't just look at the highest number!).
Use the same load across all working sets. Do NOT keep adding load per set between sets.
Rest as needed between sets. (3 minutes would be a good number but take longer if you need. We will cut your front squats if need be in favour of safe & successful Back Squats).

. B: For Load Front Squat, 3 x 3

Take your Back Squat number & Men reduce it by 20 - 25kg. Women reduce it by 15 - 20kg.
These are meant as "Drop-Sets" so should still feel very doable. NOT rough going at all.
Same load across all three sets.
Rest just 2 mins between sets

. . Post all loads to Beyond The Whiteboard.

CrossFit CBD's 5th annual "Decades Day" (foamily known as 80's Day) is back on SATURDAY 9th JULY!!

Any era, any artist/actor/star goes.

Prizes for best dressed. BBQ after our workout (Yes, we will be working out!).

Lets party like its 1949!!