Crossfit Garage – CrossFit
Weightlifting
Spend the first 10 minutes of class building bar to 80-85% before beginning Back Squat portion
Back Squat (4-4-4-3-3-3-2-2-2)
Every :90 x 9 sets:
0-1:30, 1:30-3 and 3-4:30: four reps @ 70%
4:30-6, 6-7:30, and 7:30-9: three reps @ 75%
9-10:30, 10:30-12, and 12-13:30: two reps @ 80-85%
*Score is last/heaviest sets of 3×2
FS T2B MU (Time)
3 Rounds:
9 Front Squats 95/65
7 Toes to Bar
5 Lateral Barbell Burpees
3 Muscle-ups
MU – ring or bar
*barbell received from ground*
Scaling options:
T2B: Knees to Chest, Knees to Elbows, Toes-to-Rig
MU: Box or band assisted bar MU, aggressive kip swings (get hips close to bar), Chest-to-Bar pull-ups
Bright Spot
Front Squat
Toes-To-Bar
Muscle-ups
specify ring or bar