Back Squats are fun

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

15 Air Squats

45 Sec Wall Sit

10 Cal Bike

Back Squat Primer

Weightlifting

Back Squats Grunt Work (9-7-5-3-1-1-1-1-1-1-1)

Set 1 (On the 0:00):9 Reps @78%

Set 2 (On the 2:00):7 Reps @85%

Set 3 (On the 4:00):5 Reps @92%

Set 4 (On the 6:00):3 Reps @97%

Set 5 (On the 8:00): 1 Rep @102%

Set 6 (On the 9:00):1 Rep @104%

Set 7 (On the 10:00):1 Rep @106-107%

Set 8 (On the 11:00):1 Rep @106-107%

Set 9 (On the 12:00):1 Rep @106-107%

Set 10 (On the 13:00):1 Rep @106-107%

Set 11 (On the 14:00):1 Rep @106-107%
Stimulus

*Today is the 4th ineration of these back sqaut waves.

*Increasing loads from last week, while maintaining the same exact rep scheme.

*Sets 1-4 are completed every 3 min.

*Sets 5-11 are completed every min.

*On sets 7-11, its your choice inside the range of 106-107%, based on how last weeks session went.

*The % are based of your 5RM Back Squats.

*Scoring your last set of 106-107%.

Metcon

Black & Tan (Time)

3 Rounds

9 Fronts Squats 95/65

7 Sit-Ups

5 Burpees

Run 200m

3 Rounds

9 Front Squats 95/65

7 Sit-Ups

5 Burpees

Run 200m

3 Rounds

9 Front Squats 95/65

7 Sit-Ups

5 Burpees

RX+

3 Rounds

9 Front Squats 95/65

7 T2B

5 Lateral Barbell Burpees

Row 30/21 Cal

3 Rounds

9 Front Squats

7 T2B

5 Lateral Barbell Burpees

Row 30/21 Cal

3 Rounds

9 Front Squats

7 T2B

5 Lateral Barbell Burpees

Hard Cap 22 Min

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