Wednesday, September 23, 2020

CrossFit
Back Squat
0-2min: 3 x35%
2-4min: 3 x45%
4-6min: 3 x55%
6-9 min: 5x 65%
9-12 min: 5x 75%
12-15 min: AMRAP x85% *goal is 5+ if possible.

B. Tabata jumping lunges
:20 on x :10 off x 8 sets
*goal today is INTENSITY! no pacing- get after it!

Quickfit
Warmup:
:20 x :10 x 3-4
1. updowns
2. pushup + downdog
3. bootstrappers
4. spiderman + OH reach

Main
Tempo squats 5×5 with 5 sec pause in bottom- increasing load from last week

Core
:20 on x :10 off x 8 sets: plank holds