S/S/S:

Front Squat

5X5

Increase weight per set

Compare to 14Sept

This week is a re-test of the current cycle that started on 14 Sept. Based off the volume training done over the last 6 weeks, there should be an increase in your 5×5. You should be able to go slightly heavier in your first set and then build from there. Feel it out as you warm up.

WOD:

“Hansen”

5RFT:

30 KB Swings (70/53)

30 Burpees

30 GHD Sit Ups

pic courtsey of CrossFit HQ.

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Scaling Options:

KBS – 53/35

GHD – Ab Mat Sit Up

X-tra:

Couch stretch – 4 min per leg

Overhead banded stretch – 10 min total.