Crossfit Garage – CrossFit
Weightlifting
Back Squat (EMOM x 12)
On the Minute x 12 (3 Rounds):
Minute 1: 6 Back Squats @ 65%
Minute 2: 4 Back Squats @ 70%
Minute 3: 2 Back Squats @ 75%
Minute 4: Rest
**Log your heaviest 3×2 @75%
– Athletes may round up
– In notes, post load for 65, 70 & 75% lifts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
4 Single-Arm DB Thruster 35/20
8 Pull-ups
12 Sit-ups
Rx+ 50/35, C2B pull-ups
Thrusters: Reps are PER ARM
Bright Spot
Pull-ups
Sit-ups
Intended Response
Back Squat EMOM: Use the loads given based off of individual percentages in Wodify. If percentages are inaccurate, go off of most recent percentages and add some weight it needed. The goal is to stick to the prescribed percentages as close as possible, as we are developing muscular stamina and technique. We want solid movement that can be performed at the 4, 3 and 2-rep scheme given.
AMRAP: Choose DB load that allows for FULL lock-out at the top of the thruster movement. Smaller sets of pull-ups allows athletes to use this as an opportunity to practice stringing together.
Goal: 5-8 rounds