131017 ~ Squat & Squat!

Backsquat 1 RM Day!! After a week of de-loading, our squatting legs are primed to smash some PR's!!  Just when you think you are done squatting, we have Test #3 of the CrossFit fitness test....Tabata Squat + MU!!

Strength

a) EMOM x 5 min

2 Hang Squat Cleans @ 70% (1 RM FS)

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

b) 30 minutes to establish a 1RM Backsquat

**Use Walkout method for near maximal and maximal attempts**

Conditioning:

CrossFit Fitness Test #3

Tabata Squat x 8

Score: Weakest # of squats in each of eight intervals of 20s.

Rest 10s

then

4 min AMRAP

ME MU

or

2 min ME Pullups

2 min ME Ring Dips

Total Test Score:

Tabata Squat Score x Total # of MU's (or # of pullups + # of dips divided by 2)

then...

Complete for time

(10 min Cap)

100 DU's

1000m row

30 Burpees

Cash Out:

Rest, Roll, & Mobility!

 

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