CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
10 Tempo Air Squats (5051)
:30 Squat Hold
:30 Pigeon Stretch (Left Leg)
:30 Pigeon Stretch (Right Leg)
Then, 3 Rounds with empty bar:
7 Back Squats (30X1)
Back Squat (5 x 1 @ 80-90% of 1RM)
*2 second eccentric.
-Rest at Least 2:00 b/t Sets-
-Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP:
9 Front Squats (155/105)
21 Unbroken Double Unders*
*:30 of attempts or 1:00 Max on each DU station through the workout.
-Scaled-
9 Min AMRAP:
9 Front Squats (75/55)
21 Plate Hops or 42 Single Unders