9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 4/4/16

April 03, 2016

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit

This Week we are starting our 7 week squat cycle, the goal of this is to increase our squat strength and more importantly stay healthy!
A few suggestions before starting this program:

-Be honest with yourself, a bunch of missed reps will not help you get better and progress
-USE YOUR TRUE SQUAT MAX, not what you are hoping to hit
-Do not sacrifice your form for weight, get your movement patterns down and be moving efficiently before starting this program

Weightlifting

Back Squat (1×4 @52.5%)

Back Squat (4×5 @75%)

Weightlifting

Back Squat (1 Rep Max)

ONLY IF THE COACH SAYS YOU SHOULD TEST OUT!

Metcon

Dirty 30 (Time)

30 Box Jumps (24″/20″)

30 Chest to Bar Pull-Ups

30 Kettlebell Swings (53/35)

30 Toes to Bar

30 Push Presses (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-Unders

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text