Back Squats!

Strength

15min to find:

1RM Back Squat

Set 1 – 50% of goal 1RM x 5 reps

Set 2 – 75% of goal 1RM x 3 reps

Set 3 – 85% of goal 1RM x 1 rep

Set 4 – 90-95% of goal 1RM x 1 rep

Set 5 – GOAL! 1RM

Set 6 (if there's time, energy and room to move up from Set 5) +# from Set 5

Aim to rest 2min between efforts @ the heavier loads. If you plan on wearing a belt, put it on @ set 3.

MetCon

21min EMOM

45sec of work, 15sec rest/transition

min1. Box Jumps 24/20 (step down only)
min2. Row (calories)
min3. Double Unders
Repeat for 7 rounds

**SCORE = lowest reps of each exercise added together
Ex. if your lowest round in the 21min for box jumps was 10, lowest of row was 10 and lowest of double unders 20, your metcon score = 40

Coaches Notes

dianefu

Hey Team,

There was some confusion regarding the dates and locations of superstar Diane Fu's oly workshops.

Here are the details:

SEPT 17th - Beginner / Intermediate @ CFSREGISTER FOR SATURDAY

SEPT 18th - Advanced @ CFS
REGISTER FOR SUNDAY

If you are looking to improve your Olympic lifts, learn some things and get hands on coaching from a very talented coach, this workshop is for you!

– Eric Barber

Learn the Fundamentals!!

Posted 5 months AGO

Eric Barber

Founder & Coach

Interested in seeing what it's all about?

Try CrossFit

NEW & UPCOMING

Posted 2 months AGO