Call Us: (208) 863-4741

Thursday 150813


Thursday 150813

Boise CrossFit – CrossFit

Metcon (Weight)

Every minute of the minute for 20 minutes

Even: 4 Back squats, as heavy as possible

Odd: 4-6 STRICT toes to bar
Ideally this ttb is done at 4120. That is a 2 second concentric (lifting) phase, no pause at the top, a 4 second eccentric (lowering) phase, and a 1 second pause at the bottom.

Here is how we are going to score this. Please rate your strict toes to bar on a scale of 1-10. 10 being you got 4-6 reps each set with little break from the tempo and keeping straight legs and pointed toes throughout. If you modify to a leg raise you can still score yourself a 10. I want the quality to which you performed your movement, not necessarily how close to “rx’d” the reps were.

Back Squat

Use this to record the number of sets done at your heaviest weight. If you only do one set at your best weight, 1×4, if you do all ten your heaviest, 10×4.