Part A1, For Load: 

Back Squat –  3 x 3 (Wk 3/3).

– Same load on all three sets.

– Add 2.5kg onto last week. If you haven’t been in for the wave of 3’s then check back on your numbers from the 4×5’s: Wk1. Wk2. Wk3.

– It WILL feel heavy. You may well want/need spotters for these. Be sure to ask!

*(This is providing all sets & reps were met last time round).

.

Part A2, For Load: 

Strict Press –  2 x 3 (Wk 3/3).

– Same load on both sets.

– Add 0.5 – 1.5kg to last week. If you weren’t in last week or the week before (where have you been??), check your numbers from the 4×5’s: Wk1. Wk2. Wk3.

*(This is providing you hit all your sets & reps last time round)- It should feel heavy but lets try not to miss any.

.

Part B: Open WoD 12.1

7 Min AMRAP

Burpee to 6″ target

*The burpee is complete when you jump to reach & touch your target with BOTH hands. Target (Bar, rings, etc) must be 6″ from your (fully extended) arm overhead.

** No grumbling, get after it! This is a classic test of Fitness & one of the most all-inclusive WoDs ever released by CrossFit HQ!!

 Compare to 14/10/14.

Post the load from both moves in Part A1 & A2 and then Post number of burpee’s to comments.

The many reactions to 7 minutes of Burpee’s! 🙂

.

But it wasn’t all Burpee’s today! Great lifting on display from everyone!!

. . .