Tuesday September 11th


Tuesday September 11th

All strength day!
Warm up-
5 minute bike
30 Air squats against the wall with perfect form. hold in the bottom for 2 seconds
Find a rack and empty bar. 2 sets of 10 empty bar back squats.. nobody loads weight until everybody gets the mechanics correct.
Back squat 1-1-1-1-1-1-1 repsScroll for scaling options.

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CrossFit WOD 180305 Tips With Jason Ackerman
The Back Squat

Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Back squat 3-3-3-2-2-1-1-1 reps


Strength 2-
Front Squat
4 sets of 10, lighter weight. 50 to 60 percent of 1 rep max


If you are craving that cardio….

Bike Tabata  to burn out those legs as a finisher. Rest 4 mintues.. 1 more tabata