Monday = 5RM Back Squat PR day!

July 9, 2017

An exciting day of strength coming up tomorrow! 5RM Back Squat coming right up!!

 

Monday July 10, 2017

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Strength:

 

A) 5RM back squat (no pause…yay!)

 

Notes:

This will be the heaviest to date! When building up to this set, keep a few pauses to make sure that bottom position is pristine! Good luck and get after it!

 

B) 1 x 10 pause back squats @ 80% of 5RM 

 

C) 1 x AMRAP back squat @ 80% of 5RM

 

D) 3 x 3 seated box jumps @ 75-85% (same height as last week)

 

Notes:

Keep it explosive!

 

WOD:

 

15 minute AMRAP:

5 C2B Pull-ups

10 Power Cleans

15 Hollow Rocks

20 Second hollow hold

 

 

Endurance WOD (6:30pm)

 

5 minutes of:

Rowing (calories)

 

Then, 5 minutes of:

10 Box Jump Overs 20/24

100m Run

 

Then, 5 minutes of:

Burpees

 

Then, 5 minutes of:

10 DUBs

10 Mountain Climbers

 

Then, 5 minutes of:

Biking (calories)

 

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations. Score each station separately.

 

 

On-Ramp (7:30pm)

 

 

 

 

Please reload

Featured Posts

Stamina Wednesday!

December 11, 2019

1/10
Please reload

Recent Posts

December 11, 2019

December 10, 2019

December 8, 2019

December 6, 2019

December 6, 2019

December 3, 2019

December 2, 2019

Please reload

Archive