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CrossFit Golden: Monday 11.14.16

13
Nov

CrossFit Golden: Monday 11.14.16

Matty2Chainz
It’s 1RM Back Squat Test Day!!
Strength
Back Squat (Build to a heavy 1RM!)
Every two minutes, for 12 minutes (6 sets):
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

Conditioning

50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar

Wall Balls should be in larger sets than usual.
Start with smaller sets on TTB, and try to maintain throughout.

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