Back squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Row/Ride 2mins

2 Sets:

Hip flow sequence:

– Pike

– Cobra

– Spiderman

– Pigeon

10 Squats

Back squats

2 x 8 w yellow band and light weight

Strength

Back Squat (5, 5, 5, 5, 5)

@ 70% or above.

Build to heavy set if you’re feeling good but don’t go crazy.

NO FAILED SETS!

Metcon

Row 2000m (Time)

Max effort 2km Row
@ 80%

Not aiming for PRs

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman