CrossFit – Mon, Aug 10
General Warm-up
Back Squat (A) Warm Up, resting 1-2 minutes between sets (5-6 minutes to complete)
10 reps @ empty bar
8 reps @ 30%
5 reps @ 40%
5 reps @ 50%
10 reps @ empty bar
8 reps @ 30%
5 reps @ 40%
5 reps @ 50%
B) then, Every 3 minutes:
5 reps @ 60%
3 reps @ 70%
3 reps @ 75%
1-2 reps @ 80%)
then, continue with sets of 1, adding ~5% per set. Rest 3-4 minutes between singles until you find a 1RM Back Squat
12min AMRAP (AMRAP – Rounds & Reps)
16/12 Calorie Echo Bike
4 Wall Walks
12 Deadlifts 155/105lbs
No Goal
accessory to our lift
3 Rounds
1:30 Machine
10 Russian Kettlebell Swings
10 Squats