HomeGrown CrossFit - CrossFit
A: Back Squat (15 min cap)
Set #1 (On the 0:00) - 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) - 5 Reps @ 90%
Set #4 (On the 6:00) - 3 Reps @ 95%
Set #5 (On the 8:00) - 1 Rep @ 100%
Set #6 (On the 9:00) - 1 Rep @ 102%
Set #7 (On the 10:00) - 1 Rep @ 104%
Set #8 (On the 11:00) - 1 Rep @ 104%
Set #9 (On the 12:00) - 1 Rep @ 104%
Set #10 (On the 13:00) - 1 Rep @ 104%
Set #11 (On the 14:00) - 1 Rep @ 104%
Percentages Based On 5RM Back Squat
Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we're after volume, versus absolute. The first four sets are completed "On the 2:00", then we transition to seven sets of singles "On the 1:00".
Record: Set#11 @ 104%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min
30 Double Unders (45 Singles or 6/4 Ski Erg)
1 Hang Squat Clean (R+135/95, Rx 115/75)
30 Double Unders
2 Hang Squat Cleans
30 Double Unders
3 Hang Squat Cleans
...
Climb By 1 Rep Each Round
Published by: Breanne Feudale in Uncategorized