CrossFit (6am, 5:30pm)
Strength: 1 Pause Back Squat every 2 minutes, for 7 rounds.
A Pause Back Squat means you pause for 3 seconds at the bottom (below parallel). We probably won’t get to our 1RM with this technique, but try to go for a heavy single in the final set.
Work Capacity:
For time:
– Run 800M
– 20 L-Pull-ups
– Run 800M
– 20 Strict Pull-ups
– Run 800M
– 20 Kipping Pull-ups
CrossFit Light (7am)
Strength: 1 Power Clean + 2 Front Squats every 2 minutes for 5 rounds. Try to increase in weight each round.
Work Capacity:
3 rounds for time:
– 15 Front Squats, 95/65 lbs
– 15 Pull-ups
“I never learned from a man who agreed with me.”
– Robert A. Heinlein
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