CrossFit – Mon, Oct 3
Performance
Back Squat (15:00- Build to 1 rep at 90-95% of 1RM)
<p>Coach’s Notes: Do not go past 95%. We will test a true 1RM next week. If you aren’t going off percentages then go 5-10 pounds heavier than last week. </p>
Back Squat ( 1 rep every 1:30 x 3 sets @85% of 1RM)
<p>Coach’s Notes: Focus on speed out of the bottom. </p>
Fitness
Back Squat (3 Sets: 6 reps w/ 1 sec. pause)
<p>Coach’s Notes: Aim to use at least 5 pounds heavier than last week. </p>
Back Squat (1 Rep every 1:30 x 3 sets)
<p>Use the heaviest weight from part A. No pause in the bottom. </p>
Fitness
Metcon (Time)
<p>For Time:</p><p>400m Run</p><p>40 Wall Balls (20/14)</p><p>20 Strict Pull-ups</p><p>40 Wall Balls</p><p>400m Run</p><p> </p><p>Coach’s Notes: Use a band or do inverted rows with a barbell set up on the rig to modify the pull-ups. Kipping pull-ups are not a modification for Strict Pull-ups. </p>