CrossFit 201 – CrossFit
3 ROUNDS FOR QUALITY
10 Air Squats (with a :01 pause in the hole)
5/5 Cossack Squats w/ PVC
5/5 Single Leg Glute Bridges (:02 sec pause at the top)
100 meter Light Jog
Back Squat (5-5-3-3-1-1)
5-5-3-3-1-1 Back Squat
-Rest at Least 2:00 b/t Sets-
*Week 8 and final of Squat Cycle.
Deload week and back-off week.
Backing off from the 1RM numbers
from last week, move well and
get some moderate to moderate
heavy reps in.
Complete confidence on the bar..no misses!
5-5…Moderate 3-3…Moderate-Heavy 1-1…Moderate-Heavy+
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
100 meter Run
5 Hang Power Clean RX+(95/65)| RX(65/45)
7 Front Squats