Skip to main content
Latest WOD

Back Squats for 4/11/2017

Don’t forget we will have our Continuing Fitness Education on Bailing the Barbell this Saturday at 11am.  The regular 11am class will be canceled.

Remember those back squats from last week?  The sets of 10?  We are dropping those numbers back down to 5 this week . . . for the most part.  You will load 80% of your 1 rep on the bar and complete 4 sets of heavy strength work.  Then, you will burn out your legs with a max effort number of squat reps at 60% on set 5.  Don’t give up.  Make them hurt.

CrossFit Alloy WOD for 4/11/2017:

AMRAP 3 Min:
1 Road Sprint
ME Snatches (135/95)
Rest 2 Min
Repeat 2 Times

E2MOM 10 Min:
Back Squat
4×5 @ 80%
1x ME @ 60%