**1RM Testing Week**

Oct 12, 2021 | WOD

CrossFit ATR – Mike Trezza

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Warm-up

Barbell Warm-up (No Measure)

(10 Minute CAP)

2 Rounds:

20 Banded Lateral Steps (bands on ankles)

10 Banded Squats (bands on knees)

10 Banded Glute Bridges w/ pause at top (bands on knees)

10 Cossack Squats

:20 Hanging L-Hold

5 PVC Passes

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Front Squat (25 Minutes to a 1RM)

Over 10 Minutes, build in 5 Reps to around 70-75%. Then increase in small percentages until you find a 1RM

Metcon

Metcon (Time)

7 Minute AMRAP:

3 Box Jumps (30″)

6 Dips

9 Thrusters (95lbs)