Join Dr. Stew of Active Life Concepts Saturday morning at 8:30 for
a FREE SEMINAR on eating healthy and keeping on track during the holidays!
WOD for Friday 121412 –Click Here For Today’s Schedule
Back Squat – 90% 1RM
21-15-9 Reps For Time:
Post Back Squat Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of single rep Back Squats at 90% 1RM. These should be very heavy. Make sure you take good rest between these work sets (2-3 minutes). If you get a PR, be sure to put it up on the board!
This is a CrossFit Benchmark WOD. Scale the Deadlift load as necessary to around 60% 1RM. se the same KB for the entire workout, as heavy as possible if not RXd. Scale the swings down to Russian Swings with a heavier bell if needed. The 1 arm squats will definitely put pressure on your core stability.
ENDURANCE WORKOUT tonight at 6pm! Bring your stopwatch!
Handstand Pushup Efficiency Tips From Chris Spealler