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Thursday, July 11, 2019

2019 July 10
by bk

Back Squat
1 set of 6 at 65% (of back squat 1RM)
1 set of 6 at 75%
2 sets of 6 at 80%

then…

Front Squat
1 set of 5 at 65% (of front squat 1RM)
1 set of 4 at 75%
2 sets of 4 at 80%

then…

For 12 minutes:
Run 400m (buy-in)
2 sets of:
6 deadlift (115/80)
6 hang clean (115/80)
6 alternating front rack lunge (115/80)
…right into…
44 double-unders

*80 total reps per round

Core Development:
3-4 sets:
side plank, 30 seconds (each side)
30 seated med ball twists (15 each side)

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

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