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CrossFit WOD 12-12-16

I wrote a post a recently about not out-conditioning your strength improvements, and this workout definitely goes along those lines. While chatting with a friend this morning about our programming, I mentioned that we were on the 4 x 4 week in our strength program. His immediate response, “Oh, I hate 4 x 4’s.” True story. He isn’t wrong either, 4 x 4’s are really difficult. They feel much heavier than the weights prescribed for our current 5 x 5, and not as short as our quicker 3 x 3’s. They are, to be frank, the worst of both worlds. On the plus side, things that are uncomfortable tend to make us much more fit, so enjoy that while you’re working through that last set tonight. Just remember the MetCon isn’t as bad as usual. Kind of. *Evil laugh*

Strength: Back Squat 4 x 4 x 80% of your 1 RM

  • If you were here for the first time we did this scheme, three weeks ago, add at least 5 pounds to the bar. (80% + 5 – 10 pounds)

MetCon: 21 – 15 – 9 – 6 – 3

  • Push Ups
  • American Kettlebell Swings (53/35)
  • Abmat Sit Ups

See you all tonight!

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