Week 1 Day 5

Posted: January 5, 2017 in Uncategorized

26 2 CrossFit – CrossFit

Back Squat (5 @ 65% 5 @ 75% 5 +@ 85%)

Use your training max to calculate your 65%, 75% and 85%… record your last set

the last set at 85% you will do 5 or more reps. Do as many reps as you can. However do NOT go until failure. You should not fail. This should be a ball buster of a set, but as soon as your form deteriorates, rack the weight. Do not sacrifice form for one rep.

**your training max is 90% of your competition 1RM

Warm-up (No Measure)

2 times through:

10M High Knees

10M Butt Kickers

10M High Knees

10M Butt Kickers

10M Walk Lunges

10M Walk Lunges Backwards

Mobility:

2 times through:

30s Couch Stretch each leg

10M Duck Walk

5x Inchworm w Push Up

Glute-Ham Raises (3×12)

If you need help w these you can do them on the ground and have a partner hold your feet down and you can push up off of the floor then engage the hamstrings.

https://www.youtube.com/watch?v=_FKqvwVPqUQ

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

400M Run

11 GHD Sit Up

11 Push Jerk 105/75

L1

400M Run

11 KettleBell Swings

11 Push Jerk

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