Monday, March 22, 2021

23
Mar

Monday, March 22, 2021

CrossFit
Main:
E2min x 20 min: Back Squat
0-2: 5 back squat at 35%
2-4: 4 back squat at 45%
4-6: 3 back squat at 55%
6-8: 2 back squat at 65%
8-10: 1 back squat at 75%
10-12: 1 back squat at 80%
12-14: 1 back squat at 85-90%
14-16: 1 back squat at 85-90%
16-18: 1 back squat at 85-90%
18-20: 1 back squat at 85-90%
Core:
2-3 min of bird dogs for quality

QuickFit/At home WOD
Main:
EMOM x 10 min; goblet/front squat with DB/KB
Min 1: 5 reps at light weight
Min 2: 4 reps at light/moderate weight
Min 3: 3 reps at moderate weight
Min 4: 2 reps at moderate/heavy weight
Min 5: 1 rep at heavy weight
Min 6: 1 rep at heavy weight
Min 7: 1 rep at heavy weight
Min 8: 1 rep at heavy weight
Min 9: 1 rep at heavy weight
Min 10: 1 rep at heavy weight
Core:
2-3 min of bird dogs for quality