140923 ~ 1RM Backsquat!
The high volume squats are over!!! Today is the day to put our last cycle to the test!!
a) 2 Hang Squat Cleans @ 70%
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) 20 minutes to establish a 1RM Backsquat
**Use Walkout method for near maximal and maximal attempts**
Complete As Many Reps as Possible of:
6 rounds of:
1 minute of rowing (Calories)
1 minute of burpees
1 minute of double-unders
1 minute rest
3 Wall Walks
6 Shoulder Touches
ME Handstand Hold **try to get your feet off the wall**
Posted on Tue, September 23, 2014
by CrossFit Canuck