220518 – ALL THE BACK SQUATS!

CrossFit Empire South – CrossFit

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

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Weightlifting

Metcon (No Measure)

Back squat – Week 3:

8 reps (107%)

10 reps (103%)

12 reps (98%)

– Rest 3:00 between sets.

Metcon

Metcon (Time)

RX

(15 Min. Time Cap)

9-15-21:

Back squats (155/225 lb)

– Run 400 m after each set of back squats.

INTERMEDIATE

9-15-21:

Back squats (105/155 lb)

– Run 400 m after each set of back squats.

BEGINNER

9-15-21:

Back squats (65/95 lb)

– Run 200 m after each set of back squats.

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