ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Back Squat (Week 10)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5-10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
“Specific Gravity“
4 Rounds for time of
5 x Push Jerk (155/105lbs)
10 x Pull-ups
15 x Box Jumps (24/20”)
Post scores to comments.
Skill Development
Select one of the following training options:
A. 3 sets of 10 x Back Extensions
B. 3 sets of 15 x Back Extensions
C. 3 sets of 15 x Hip & Back Extensions
D. 3 sets of 10 x Glute-Ham Raises
Back Squat: 5×230.
“Specific Gravity”: 8:38 Rx.
Skill Development: C.
Back Squat: 5×230.
“Specific Gravity”: 8:38 Rx.
Skill Development: C.
Strict Press: 55×5 (60×3)
– hip flexor has been troublesome this week
Specific Gravity: 19:11 (75#)
Skill Development: mixture of B & C
Back Squat 5-5-5: 195#
“Specific Gravity”: 12:58 Rx’d