Thursday 7th September 2017 CrossFit Smash 2017

New Squat Cycle

Squat
% 1RM   reps    sets
50%       5            1
60%       5            2
70%       5            5

You can use your 1RM from last week or guesstimate your 1RM (guess on the low side) or if you want to use an older (heavier) 1RM you can do that too.

W#2

4 rounds

• 8 strict dips - add weight if needed 
• rest 90 seconds
• 12 strict pull ups - add weight if required
• rest 90 seconds