CrossFit Florian

50 Central St - Norwood, MA 02062

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
  • About Us
    • About Us
    • Who is Florian
    • The Coaches
    • Location
    • Contact Us
  • Get Started
    • Step One: Introductory Class
    • Step Two: Joining
    • FAQ
    • Rates
      • Drop ins
  • WOD
  • Diet
    • Nutrition
      • What are Micronutrients
      • What Are Macronutrients
      • What are Proteins
      • What are Carbohydrates
      • What are Fats
    • Fish Oil
  • Class Schedule
    • Class Schedule
    • Feedback Form
  • COVID-19
    • Guidelines
    • Updates

Monday 4.10.17

April 9, 2017 by Beau

.

.
.
Front Squat
.
Establish a 1 RM
.
.
Members with less than 3 months will establish a 5 RM and estimate their 1RM using the 5/3/1 formula.
Estimated 1 RM = Weight x Reps x 0.0333 + Weight

.
L2   5 RM (estimate 1RM)
T1    Moderate Single
T2/T3  5 x 5 Moderate Wt @ or above parallel

.
.
3 Rounds
Not for Time

4-6  Strict Pull ups
10 Birddog Rows ea side
3 Wall Climbs

.
Florian New
.
Last call for Macro calculations is Mon – Wed
.
Front Squat Strength Cycle starts 4/24 – details on the Member Page

.

Filed Under: Uncategorized

Comments

  1. Kathi DelRose says

    April 10, 2017 at 5:58 pm

    Can you please add me to the Member Page/Facebook?

    Thanks!
    Kathi DelRose

The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

Connect

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
50 Central St, Norwood Ma
(click for map)

Copyright © 2021 CrossFit Florian. All Rights Reserved. Website by Bright Coconut