CrossFit 201 – CrossFit
STRENGTH
Back Squat (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
1 to 2 attempts at a new 1RM!
OPTIONAL:
In between sets, do 10-15 HEAVY russian kettlebell swings
to warm up that posterior chain and get you primed for that 1 rep max.
This helps some people a lot.
Back Squat (1 rep max)
Metcon (Time)
For Time:
30 Thrusters (95/65 lbs)
30 Sumo Deadlift High-Pulls (95/65 lbs)
30 Overhead Squats (95/65 lbs)
30 Push Jerks (95/65 lbs)
30 Front Squats (95/65 lbs)
*3 Burpees at the top of each minute. Start with burpees also.
Time CAP: 18 minutes