Crossfit Garage – CrossFit
Weightlifting
Back Squat (1 RM)
60%/5
65% /3
70%/2
75%/1
80%/1
85%/1
90%/1
95%/1
1 RM
Just a guideline…
Metcon
Granite Games 17.1 (AMRAP – Reps)
12 minute AMRAP
10 hang squat clean (135/95lbs)
10 alt. front rack reverse lunges in place (135/95lbs)
20 chest-to-bar pull-ups
Teen (Ages 14-18), Masters (Ages 45-54)
105/75
Masters 55+
95/65
Granite Games 17.1 Scaled (AMRAP – Reps)
12 minute AMRAP
10 hang squat clean (95/65lbs)
10 alt. front rack reverse lunges in place (95/65lbs)
20 jumping pull-ups
Scaled Teen (Ages 14-18), Scaled Masters (Ages 45-54)
65/45
Masters 55+
45/35