3/24/15 – Back & Front Squats

CrossFit Performance

STRENGTH

A. Back Squat@22×1, 3×10

volume and pain threshold is the goal

METCON

For Time

Row for Cals 20/15

5-10 Burpees

5 Thrusters (heavy but unbroken)

@100%

– Rest 7:00 –

x 3-4

CrossFit Fundamentals

SKILL

A. Front Squat@22×2, 4×10

METCON

4 Rounds for Time

10 Front Squats (95/65)

10 Burpees

10 Box Jumps (24/20)

Fundamental Strength

A. Deadlifts, 4×6 @68-70%, rest as needed

B. Ring Rows@2222, 4×6, rest 1:00

C1. Upside Kettlebell Walk, 3×100′ each arm, rest :30

C2. Farmers Carry, 3×200′, rest :30