5/14/2018

13
May

5/14/2018

LIFT
Back Squat
**NOTE: If you are reading this…PLEASE calculate your numbers prior to class starting.

Thanks,

Your friendly neighborhood Crossfit Coach!

Each set is to be completed “On the 2:30”
Wave #1
Set #1 – 5 Back Squats @ 75% of 1RM Back Squat
Set #2 – 3 Back Squats @ 80% of 1RM Back Squat
Set #3 – 1 Back Squat @ 85% of 1RM Back Squat

Wave #2
Set #4 – 5 Back Squats @ 80% of 1RM Back Squat
Set #5 – 3 Back Squats @ 85% of 1RM Back Squat
Set #6 – 1 Back Squat @ 90% of 1RM Back Squat

Wave #3
Set #7 – 5 Back Squats @ 85% of 1RM Back Squat
Set #8 – 3 Back Squats @ 90% of 1RM Back Squat
Set #9 – 1 Back Squat @ 95% of 1RM Back Squat

15-Rep Front Squat
Set #10 – 15 Front Squats @ 53% of 1RM Back Squat

CONDITIONING

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

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