03232020 - CrossFit Westerville

03232020

CrossFit Westerville – CrossFit

Weightlifting

Back Squat (E2MOM x 9 Sets )

Set #1 (On the 0:00) – 5 Reps @ 80%

Set #2 (On the 2:00)- 4 Reps @ 87%

Set #3 (On the 4:00) – 3 Reps @ 94%

Set #4 (On the 6:00) – 2 Reps @ 98%

Set #5 (On the 8:00) – 1 Rep @ 102%

Set #6 (On the 10:00) – 1 Rep @ 105%

Set #7 (On the 12:00) – 1 Rep

Set #8 (On the 14:00) – 1 Rep

Set #9 (On the 16:00) – 1 Rep

Take the last 3 sets today to try to establish a new PR

These percentages are based of your 5RM Back Squat

Sets 1-9 are completed on the 2:00

Metcon

Simple Plan (Time)

3 Rounds For Time:

50 Air Squats

35 Pushups

25/18 Calorie Row
Bodyweight movements are the highlight of this simple triplet workout

The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement

We expect times these three rounds to take around 9-15 minutes to complete

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