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Monday, July 8, 2019

2019 July 7
by bk

5 sets:
3 front squat
…right into…
6 back squat

-using 90% of front squat 1RM for all working sets

then….

For time: (time cap, 10 minutes)
21-15-9-15-21 reps of…
alternating dumbbell snatch (45/25)
dumbbell squat

-the dumbbell squat is with one dumbbell
-may hold the dumbbell any way desired during the dumbbell squat

Mobility:
pigeon stretch, 90 seconds (each side)
couch stretch, 90 seconds (each side)

Core Development:
3 sets:
hollow body hold, 20 seconds
20 crunches
side plank, 20 seconds + 10 hip drops (each side)
20 crunches

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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