06/07/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

50 Jumping Jacks

40 Mountain Climbers

30 PVC Good Mornings

20 PVC Strict Press

10 Burpees

BACK SQUAT BUILD UP:

10 @ Empty Barbell

8 @ 50%

6 @ 60%

4 @ 70%

Strength

5RM Back Squat Wave

On the 0: 8 Reps @ 74%

On the 2: 6 Reps @ 79%

On the 4: 4 Reps @ 84%

On the 6: 8 Reps @ 79%

On the 8: 6 Reps @ 84%

On the 10: 4 Reps @ 89%

On the 12: 8 Reps @ 84%

On the 14: 6 Reps @ 89%

On the 16: 4 Reps @ 94%

Percentages of your 5RM Back Squat

Metcon

Metcon (3 Rounds for time)

@ 0:00

200m Sled Drag (135/90)

@ 5:00

200′ Front Rack KB Lunge (53/35)

@ 10:00

200m Sled Drag (135/90)