CrossFit Empire South – CrossFit
Weekly Mindset: “Sometimes we’re tested not to show our weaknesses, but to discover our strengths.”
Tempo Back Squat
E2:00 x 5 Sets
2 Pausing “One and One Quarter”Squat
Start @ 50% of 1RM and build over 5 sets
* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.
https://youtu.be/2B_Q_ZFCuc8
There are pauses built in at two locations:
Pause for 2 seconds in the bottom of the initial squat
Pause for 2 seconds at the top of the “”one quarter”” squat
Metcon (Time)
“Overkill”
For Time: (15 min cut off)
21-15-9:
Power Cleans
Box Jump Overs (24″/20″)
Front Squats
Toes to Bar
RX: 95/65
RX+: 135/95
CrossFit Empire South 