Workout of the Day
STRENGTH
LEVEL 2
Back Squat
80%x 3 reps x 6 sets
Notes
Week 3! We’re up 5% from last week and adding one rep to each set. Try to perform today’s work sets in 90 second intervals as well.
LEVEL 1
Back Squat
3 sets x 5 reps Across
Notes
Perform 4-5 progressive warm-up sets followed by three sets of 5 reps at the same weight. Try to go 5-10lbs heavier than last week.
METCON
4 Intervals for reps and load of:
In 1:30
12 (total) Renegade Rows
12 (total) Reverse Lunges
AMRAP Double Unders
Rest 1:30
Notes
Try to go heavier on the Renegade Rows and Lunges, you could use the same weight for both. 50/35/20 Move through the couplet at a steady pace, dont rush through and lose control to get to the double unders faster.
CrossFit Group Class Programming Template (WK3/9)
Alena and Nicole with great front rack positions during this Saturday triplet.
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