Strength/Skill Development
A1. Front squat 5, 3, 1, 5, 3, 1. Work to get heavier 2nd time through.
A2. BAH: Accumulate 60-70% of max following the first set of 5, 1 and second set of 3. (If you have a BAH over 60s then train a C2B BAH. Once you know your max with C2B accumulate 60-70% of that time. If you test your max on your first set then keep it to the 60% for the next two sets)
Ensure you have 2-3 minute rest b/w front squat sets.
WOD
AMRAP 7 minutes:
7 burpee box jumps
14 Russian KBS
Post best FS x 1 & compare to best BS x 1 on 120605. Total rounds with KB load & box height.(For optimal balance we want a to be FS ~85% of BS. If your numbers are off focus your efforts to bring up the weaker of the two.)
Check out the first event for the CrossFit Games!!! Brutal!
http://games.crossfit.com/article/major-announcement-individuals
Name FSx1 Rds KB BxHt
Frank 205 5 45 20
Robin 95 5+2 26 16
Ward 215 5 53 24
Joy 95 5+4 26 12
Evan 205 6+3 62 24
Allan 125 4+3 45 20
Bryan 205 4+4 52 20
Diane 70 5+2 26 16
MenneM 165 5 53 24
Eric V 185 4+6 44 19
Tina 120×3/125×1 5+4 40 20
Joel 217.5 5+1 58 20
Devin 275 4+6 53 24
Heather 110 5 30 16
Amy 65 4 18 8
Ginna 110 6+2 30 19
Kim 135 5+2 39 18
Dan F 210(PR) 5+1 70 24
Caleb 255 4+6 70 24