Squat Squats Skwaaatttsss

Posted: 26th June 2015 by jruffing27 in Uncategorized
Comments Off on Squat Squats Skwaaatttsss

CrossFit Tiffin – CrossFit

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Warm-up

Back Maintenance (No Measure)

20-30 Prone Press-Ups

20-30 Hollow Rocks

20-30 Hip Extensions
20-30 Goblet squats w/ KB

20-30 Walking Lunges

Weightlifting

Back Squat (5,4,3,2,1,1,1)

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

Rest 2-3 minutes between sets

Metcon

21-15-9 FS/TTBs (Time)

For Time:

21-15-9

135/95 lb Front Squat

Toes to Bar

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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