CrossFit – Mon, Nov 4
Back Squat (Weight)
13 min AMRAP: (AMRAP – Rounds and Reps)
200 m. Run
12 KTC/TTB’s
3-6-9-12-15…+3
Air Squats/DB Thrusters
Continue to add 3 Air squats/DB Thrusters to each round completed
Rx+ 30-35/45-50
Accessory Work (Weight)
Bulgarian Split Squat
5×8 (8 each leg)
light-to-heavy
Opt. 1 -Texas Method- Build to heavy 5 rep max, 5-10lbs. heavier than last weeks 5 rep max. Use the percentages as a reference. 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, T5RM+5-10LBS.
Opt. 2 -Build- 6×3 @ 80% of 1RM
Opt. 3 -Accessory Work-
Sub Back Squat for Overhead Squat