CrossFit
Metcon (No Measure)
Squat Therapy x5
Goblet Squat 70/53 2×10
Back Squat (5-3-1-1-1-1)
Set 1 – x5 @ 80%
Set 2 – x3 @ 85%
Set 3 – x1 @ 90%
Set 4 x1 @ 95%
Set 5 x1 @ 100-105%
Set 6 x1 @ +105%
Work off of the new PR that you set last week. If you did not set a new PR then work off of the same weight as last week.
Metcon (Time)
x3 Wall Walks
x20 Weighted Sit-ups 20/10
x60 Burpees
Rest 5 min
x60 Burpees
x20 Weighted Sit-ups 20/10
x3 Wall Walks
Metcon (No Measure)
Extra Work
Snatch Balance
Work up to a 1 Rep Max with a 3 Sec pause on the Catch. DO NOT MAX OUT. This is meant to be stability exercise to help prep us for our cycle of Snatch and Clean & Jerk
Additional Metcon
800m Run x 3 @ 85-90%