Monday Mar 16th

Posted 03/15/20 by

 

Hey guys, it’s time to get STRONG!  We’re going to be doing a 20 rep Backsquat program for the next 6 weeks.

20 reps is basically weightlifting cardio, and to be successful in this program you have to make smart jumps. We recommend you start at no more than 50-55% of your 1RM today and go up by 5-10# each time we do this. If you fail your 20 rep attempt, go back down in weight the next day we do it.

We’ll be following this format: Week 1- Monday, Friday. Week 2- Wednesday. Week 3- Monday, Friday.  Week 4- Wednesday. Week 5- Monday, Friday. Week 6- 1RM test Wednesday.

Also, expect to do a lot of shoulder work /core work / power movements as we attempt to save your legs for the squats. 😉

 

NOTE: We understand everyone’s concerns about Coronavirus. We are currently planning to remain open (with plenty of Lysol wipes and hand sanitizer available), but we will be posting an “At Home” WOD for those who don’t feel comfortable coming in to the gym.  If you want additional at home options, feel free to reach out to any of the coaches.

 

CrossFit WOD
20 Rep Backsquat

EMOM 12 (4 rd)
1. 10 Burpee
2. 12 Alt DB Snatch
3. 12 V-up

At Home WOD
200 Air Squats For Time

EMOM 12 (4 rd)
1. 10 Burpee
2. 8 Push Ups
3. 12 V-up

KIDS CLASS

10 Rep Backsquat

EMOM 12 (4 rd)
1. 10 Burpee
2. 12 Alt DB Snatch
3. 12 Sit Ups

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