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Monday 130408

8
Apr

Monday 130408

Strength
Back Squat
Reps: 3-2-1
Work to heavy weight in sets of 5-4-3-2-1
Then do 3 rounds of 3-2-1 reps.

If just beginning: Use sets of 5, 4, 3, 2, 1 and work up to 80% of 1rm
(rest about 1 min between each set)

Then do 3 sets of 3,2,1 reps at 80%.
3,2,1 is one set – rest between each rep set – approx 45sec-1min, then rest between full sets

Conditioning

For time:
10 Shoulder Press, 115/75lb
15 Overhead Squat, 115/75lb
20 Push Press, 115/75lb
25 Front Squat, 115/75lb
30 Push Jerk, 115/75lb
35 Back Squat, 115/75lb

4 Responses

  1. Andy

    If you didn’t see Martie finish her 35 back squats (rxd!) today you missed a very spectacular Boise CrossFit moment!!

    Strength at 385lbs, metcon in 7:51 AsRX.

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