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Monday, April 14, 2019

2019 April 14
by bk

Back Squat
1 set of 8 (appx 60-65% of 1RM)
-pause 2 seconds at bottom of each rep

2 sets of 6 (appx 65-73% of 1RM)
-pause 1 second at the bottom of each rep

3 sets of 4 (appx 73-83% of 1RM)
-zero pause at the bottom of each rep

*controlled tempo to the bottom of each squat
*focus on speed on the way up on each squat

then….

AMRAP in 12 minutes:
5 burpees
4 deadlift (115lb/80lb)
3 hang clean (115lb/80lb)
2 front rack alternating lunge (115lb/80lb)…one each leg
1 thruster

-run 400m at 5:00
-continue where left off on AMRAP after the run

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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