Back squat day should be one of the toughest WODs of the week. In the bro weight world there’s a reason people tend to skip leg day and that’s because done properly, squat day is brutally tough. A well executed back squat session should leave a lifter walking out of the gym completely spent, and thanking the barbell gods they don’t have to return for at least 24 hours. ✅ 1. Warm up well, focusing on good positions and a full range of motion. Work up incrementally, the number
Let the gains begin!
Our 10 week strength cycle kicks off tomorrow and ICYMI click here for some tips from Mike on how to get the most out of each session. A) Back squat 5-5-5-5-5-12-12 @70-75-75-75-75-60-60% [30:00 Cap] *If you missed testing week please work off your last known RMs & add 5kg to your BS & DL, and 2.5kgs to your BP. B) Team of 3 AMRAP in 5: Row/Ski cal Let's get ready to Rumble for Roycey and get him to the GAMES! Click the pic for all the details and book
Coach Royce Dunne places 4th and punches his ticket to the 2018 CrossFit Games #TorianProud AMRAP in 25: 3 DB snatch RH 20/15 3 DB snatch LH 20/15 1 Muscle-up 200m Run 6 DB snatch RH 20/15 6 DB snatch LH 20/15 2 Muscle-ups 200m Run 9 DB snatch RH 20/15 9 DB snatch LH 20/15 3 Muscle-ups 200m Run Etc… *Increase DB snatch by 3 every round, increase muscle-up by 1 every round