Back Squat Thursday

CrossFit FTM – CrossFit

Warm-up

Back Squat Warm Up (No Measure)

Run, Row, Ski or Bike 400 m

Pigeon toes – 1 min/side

Upward Dog – 1 min

10 Empty Barbell Back Squats

5 Back Squats @ 50% of Max

Go to working weight.

Strength

Back Squat (3×5@80% of 1rm)

Back Squat (2×2 @90% of 1rm)

0:00, 2:00, 4:00, 6:00, 8:00

Metcon

Metcon (Time)

For Time (12-15 mins)

50-40-30-20-10

Double Unders

Med Ball Cleans 20/14
Rest 2 Min

Metcon (3 Rounds for time)

E3MOM for 3 Rounds:

12/10 Calorie Row/Ski/Bike

7 Deadlifts (60/40) (135/90)

7 Hang-Power Cleans

7 Thrusters

Rest 3:00

Metcon (AMRAP – Reps)

E3MOM for 3 Rounds

500 M Row or Ski/.5 Mile Bike

10 KB Snatches 53/35

10 Burpees

Max Effort OHS 95/65