CrossFit Golden: Wednesday 9.16.20

15
Sep

CrossFit Golden: Wednesday 9.16.20

1RM Back Squat!

Weightlifting

Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

Metcon

Three sets, for max calories:

1 minute of Rowing 

Rest 60 Seconds 

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

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