13 May Performance
CrossFit Metric – Performance
Weekly Focus:
This week we are maxing out Front Squat (Thursday). We will also be doing heavy wave sets in the Back Squat and Shoulder Press culminating at 2 reps in the 85 to 90% range. Volume will be low on conditioning and overhead movements to “Deload” shoulders and get quality strength work done. Come get some Barbell!!
A: Back Squat
Every 3 minutes, (5 sets):
Back Squat, Tempo: 20X1
*Set 1 – 6 reps @ 70-75%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 4 reps @ 80-85%
B: Windfall (Time)
For time:
400 m run
50 Double Unders
75 Wall Balls, 20/14
50 Double Unders
400 m run
Sorry, the comment form is closed at this time.