CrossFit – Fri, Sep 27
Warm up
Back Squat (3 Back Squat @ 75-80% 1 RM Back Squat
3 Back Squat @ 75-80% 1 RM Back Squat
3 Back Squat @ 75-80% 1 RM Back Squat
2 Back Squat @ 85-88% 1 RM Back Squat
2 Back Squat @ 85-88% 1 RM Back Squat
2 Back Squat @ 85-88% 1 RM Back Squat
3×1 Back Squat @ 90+%
)
3 Back Squat @ 75-80% 1 RM Back Squat
3 Back Squat @ 75-80% 1 RM Back Squat
2 Back Squat @ 85-88% 1 RM Back Squat
2 Back Squat @ 85-88% 1 RM Back Squat
2 Back Squat @ 85-88% 1 RM Back Squat
3×1 Back Squat @ 90+%
)
Warm Up
1:00 Echo Bike
10 Single Arm Kettlebell SWing (L/R)
5 No Jump Burpee
5 Broad Jump
-then-
Warm up to workout weight
Prep
1 Set
3 Cal Echo Bike
3 Hand Power Snatch
3 Bar Facing Burpees
Carousel (2 Rounds for reps)
2 Sets
15-12-9
Cal Echo Bike
Hang Power Snatch (95/65)
Bar Facing Burpees
-Rest 4 mins b/t sets-
*Female Calories 12-10-8
Time Cap Each Set 7 mins
Hip Halo Activation
Barbell Prep
5 Lateral Box Step Ups
5 Russian Baby Makers
5 Tempo Perfect Empty Barball Back Squat (3:1:2:1)