140922

Main – CrossFit

Weightlifting

Back Squat (See Below)


This is our last deload week. We will be testing next week. Ensure you stick to the percentages, you should feel refreshed going into next week, not exhausted.

Remember, you’re still using your new numbers. Squat is Old 1RM + 20lbs, take 90% and that’s your training max. Then plug it into …

5 reps at 40%
5 reps at 50%
5 reps at 60%

Focus on perfect technique and speed. Treat each set as a WORK set, even though it’s light. Don’t get sloppy.

Metcon

Metcon (Time)

15 Clean and Jerks (135/95lbs)
+
50-40-30-20-10
Double Unders
Sit Ups
+
15 Clean and Jerks (135/95lbs)

Weight should be medium/light. “Grace” weight or less. Sub double the amount of singles if you don’t have DU today.

15 Minute Cap

Extra

Snatch + Hang Snatch (12 Minute EMOM)


Stay conservative. Just get some good reps in. Focus on form today. Don’t go for a max, each lift should be made with 100% confidence.

Handstand Walk (10 Minute Practice)

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