BACK SQUAT RETEST DAY! - Crossfitcove

BACK SQUAT RETEST DAY!

IT’S HERE!

Today’s the day we retest the work we’ve put in for the back squat cycle.  If you’re new to us or didn’t get to follow the cycle fully, don’t worry.  Use this as an opportunity to work on a heavy lift with flawless form.  For those of you who trained diligently, you too, should be using flawless form, but hopefully the strength gained during the last two months will translate to a bigger number.  If tomorrow’s not your day, don’t beat yourself up.  One lift does not define your fitness!

 

 

STRENGTH

 

Take 25 minutes to find a new 1 RM Back Squat

*Suggested Warm up*

5@35%

5@50%

3@60%

2@70%

2@80%

1@85%

1@90-93%

1@93%

1@97%

1@100%+

 

WOD

 

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

*10 Minute Time Cap

 Coach’s Tip: Time to max out!  Coaches will get you warm and then you’ll have plenty of time to work your way up to take a couple shots at a new Back Squat PR.  Coaches will also go over how to spot and/or dump the barbell.  Finish the day with a benchmark workout “Annie”.  This should be FAST.  Big sets of DUs and situps should be unbroken.  #SENDIT

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