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Thursday August 23rd

22
Aug

Thursday August 23rd

Session 14 (if you havent missed any) of 20 rep back squats
Warm Up-
30 Air squats with a 1 second hole
20 Empty bar front squats, work on a perfect front rack position
2 sets of empty bar back squats
3 set of 10 gradually increasing weight to work up to your 20 reps.
20 rep back squat.
You have until 20 after to complete all of this.

 

Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box

Scroll for scaling options.


Related:
CrossFit WOD 180217 Tips With Rory McKernan
The Front Squat
The Box Jump


Scaling
Pick loads, rep numbers and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.

Intermediate Option
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

Men: 135 lb. squat, 30-in. box
Women: 95 lb. squat, 24-in. box

Beginner Option
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories
Rest 3 minutes between rounds.

Men: 75 lb. squat, 20-in. box
Women: 55 lb. squat, 16-in. box

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