Wednesday, December 16, 2015

CrossFIt Workout - Thursday 12/17/15

Back Squat 5-5-5-5-5

Begin your 1st work set of 5 reps at approximately 60% of your 1 rep max, after several warmup sets with increasing weights starting just above the last weight used in your front squats in the warmup.  Rest 2-3 minutes between sets, increasing weight each set as form allows.  Target a weight 5-10lbs higher that your most recent heavy 5 rep or 4-3-2-1 back squat workout.  Record heaviest weight completing al 5 reps.

Warmup: 300M row, 20 abmat sit-ups, 20 banded good mornings, 5 front squat x 4 rounds.  Start front squats at 35-45lbs and increase weight slightly each round.  Take the bar from the floor during all warmup sets.

AfterWOD:  1000 meter row, for time.

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