TimberWolf Crossfit – St.Paul – CrossFit WOD
Back Squat Linear Progression (Weight)
5×5 Back Squat – No Failing!
If you aren’t sure you can stand up the next rep, don’t go down
Each time you do this, add 10# to your last lift.
If you do not achieve 23/25 reps, keep your weight the same next time.
If you fail to hit 23/25 reps twice at the same weight, reduce by 10% the next week and begin adding only 5# each week
Week 1 protocol:
Begin with an empty bar for 5 reps
Add weight for sets of 5 until the speed of the bar begins to slow (this will be lighter than you probably expect)
Complete 3 more sets of 5 at that weight and record
Back Squat (4x Superset:
3rep Back Squat @ 72% 60X3 Tempo
10 Parallette jump overs
4 Deep Squat Box Drops )
3 Rounds for Reps (3 Rounds for reps)
1:00 Ski Calories
1:00 Ground to Overhead (115# / 75#)
1:00 C2B Pullups
1:00 Rest
