CROSSFIT

CrossFit
Weightlifting
Back Squat
Back Squat Waves

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

STIMULUS

This is the 1st iteration out of 4 for Back Squat Waves
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based of your 1RM Back Squat

MOVEMENT PREP

Take 5-7 Sets to Build to Opening 70%

Metcon
Metcon (Time)
3 Rounds:
42 Wallballs (20/15)
24/21 Calorie Bike
12 Pull-ups
6-4-2 Squat Snatches

Snatch Weight 115/85; 135/95; 155/105

CROSSFIT

CrossFit  December 2, 2019

CrossFit
Weightlifting
Back Squat
Back Squat Waves

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

STIMULUS

This is the 1st iteration out of 4 for Back Squat Waves
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based of your 1RM Back Squat

MOVEMENT PREP

Take 5-7 Sets to Build to Opening 70%

Metcon
Metcon (Time)
3 Rounds:
42 Wallballs (20/15)
24/21 Calorie Bike
12 Pull-ups
6-4-2 Squat Snatches

Snatch Weight 115/85; 135/95; 155/105