Weakness training. Adding volume to our training to prepare for open.
Wednesday's are squat day. Thursday's will be a "deload-ish" day. Friday's will always be a bench mark throwdown and accessory work. Reason is to prepare you for the open in 6 weeks where Friday night lights is where it all goes down. Preparing ourselves weekly for what's to come on Friday.
A.) the 20 rep squat program.
This program will be 5 weeks long leading us to the open. Start with a weight that is 65% of max and hit that shit for a set of 20... Every week add a consistent amount of weight to the bar (5%), where on the 5th week we will attempt to go nuts with your current 5rep max(90%ish) for a monster set. This is an absolute golden key to Crossfit... Be better at working with your current 80-90% weight. 1 rep max doesn't always have the greatest turnover for Crossfit, but being capable at heavy weights when fatigued has great transfer.
B.) 11 min AMRAP
11 toes 2 bar
11 OH KB lunge 55/35
11 box jump over