fbpx

We have LOTs of outdoor workout space
CLICK HERE TO VISIT THE WOD BLOG

Thursday 160428 Front Squats 7×3

Three days of training this week and you could already guess what was coming, right?  If you have been around here for more than a year or two… and if you spend a bit of time thinking about the programming we do then you HAD to know it was coming today, didn’t you?  Well let’s recap- Monday was a somewhat long (18-20 minute) couplet containing a moderately weighted dumbbell moment and a box jump.  Tuesday was an AMRAP of 4 movements and Wednesday was a couplet of weightlifting and gymnastics moves.  So Thursday pretty much HAS to be…. you know, yea?
Of course… a heavy day.  And not a single squat done all week… it’s gotta be squats.
There you have it: seven heavy sets of 3 rep front squats.  More advanced lifters will warm up to about 85% of 1RM and go for max volume of weight across the sets.  Less experienced lifters, or those returning after an absence- will warm up and then continue to add a little more weight each round- continuing to add- as long as mechanics are sound.
IMG_1828
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Midday Open Training WOD, 5pm Mob/Core/Mob Specialty class 
Front squat
3-3-3-3-3-3-3
Post heaviest 3 rep set OR total volume to chalkboard

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.