Monday, December 16, 2019

CrossFit Empire South – CrossFit

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Squats

E2:00 x 4 Sets:

3 Front Squats Immediately followed by 3 Pausing Back Squats. (3 sec pause in the bottom, back squat only).

*Set 1: 65% of 1RM Front Squat

Set 2: 70%

Set 3: 75%

Set 4: 80%

THEN

E1:30 x 4 Sets of 5 reps of normal back squats, stay at 80% of 1RM Front Squat

Metcon (Time)

“WonderWall”

For Time: (25 min cut off)

60 Double Unders, 30 Burpees

60 DUs, 30 WallBall Shots (20/14, 10’9’)

60 DUs, 30 Deadlifts (225/155)

60 DUs, 30 WBS

60 DUs, 30 Burpees

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