Friday, September 17

15
Sep

Friday, September 17

Crossfit Garage – CrossFit

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Warm-up (No Measure)

2 Rounds @ Increasing Pace:

8/6 Cal Bike or Row

:30 Groiners (each leg)

10 Cossack Squats

10 Scap Pull-Ups

– Quad Pull

Specific:

2 Sets:

8 Tempo Back Squats (2321)

*First set w/ empty barbell, second set with light load

Weightlifting

Paused Back Squat (4×4)

@ 70-75% (or moderate-heavy)

*3-second pause*

Metcon

Squat Clean and Pull (Time)

3 Rounds:

6 Squat Cleans (135/95)

10 Pull-Ups

Rx+ C2B Pull-Ups

8 MIN CAP

Bright Spot

Back Squat

Clean

Squat Clean

Pull-ups

Chest-To-Bar Pull-ups

Cool Down

1:00/Side Barbell Quad Smash

1:00/Side Couch Stretch