140929


Main – CrossFit

Weightlifting

Back Squat (1RM )


It’s time! Finally! You should be looking at about 6 sets of warm up until you get to your 1RM. This will vary of course.

I recommend completing a “walk out” or two.

Once you are up around your 1RM, perform a walk out with about 20-40 extra pounds than you believe you can squat. Take it out of the rack, set up in your stance, and hold it for 5 seconds then rerack it.

If you use a belt to squat, perform your walk outs with a belt.

Metcon

Metcon (Time)

Run 400M
30 Power Snatches (135/95lbs)
Run 400M

Weight should be medium at most. Looking for EVERYONE to be under 12:00 on this one.

Extra

Snatch Balance (Build to a heavy triple)

Handstand Walk (10:00 Practice)

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