Events for December 2022

Wednesday, 4/8
April 7, 2015
Friday, 4/10
April 9, 2015

IMG_6733

Warm-Up
4 Rounds of
4 Spider Lunge w/ Reach Up
8 Squats
4 Dead Bugs/ side
8 Supine Scorpion

Strength – Back Squat (30 m)
– – Prep – –
1 x 10 w/bar 5, 5

– – Work – –
10-8-6-6*

Squat weights are not strictly % based, but should be based off rate of perceived exertion – around a 7-8 RPE each work set. If needed for reference, 10 reps should be around 60-65%, making no more than 5% increase for 8 then 2 sets of 6.

Accessory
2 Rounds, NFT, of
10 Single leg split squats/ side
10 Single leg KB DL/side
20 Windshield wipers

0 Comments

  1. Jane says:

    Old 1-rep PR: 173. Today, did 175 for the final round of 6. Crossfit!