Tuesday January 3, 2023

CrossFit

Main

back squat

0-2min: 3 back squat 40%
2-4min: 3 back squat 50%
4-6min: 3 back squat 60%
6-9min: back squat 70% x 3
9-12min: back squat80% x 3
12-15min: AMRAP back squat 90% *goal is 3+ if possible.

QuickFit/At home WOD

Main

E2 min x 12 min (6 sets)
5 deadlifts (use double KB/DB for extra difficulty)
*increase load each set to a heavy set of 5 by set 5-6