CrossFit WOD – Thu, Sep 7

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

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