06/01/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes for Quality:

1:00 Row

10 Air Squats

10 Single Arm DB Push Press (light DB)

10 Cossack Squats

BACK SQUAT BUILD UP

10 @ Empty Barbell

8 @ 50%

6 @ 60%

4 @ 70%

Strength

5RM Back Squat Wave

On the 0: 8 Reps @ 71%

On the 2: 6 Reps @ 76%

On the 4: 4 Reps @ 81%

On the 6: 8 Reps @ 76%

On the 8: 6 Reps @ 81%

On the 10: 4 Reps @ 86%

On the 12: 8 Reps @ 82%

On the 14: 6 Reps @ 86%

On the 16: 4 Reps @ 91%

Percentages of your 5RM Back Squat

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

1:00 Wallballs

1:00 DB Power Snatches (50/35)

1:00 Calorie Row

1:00 Rest