Back Squat - Deadlift

Monday, February 3, 2020

Crossfit Golden - OPEN GYM

1315

Warm Up

foam roll
shoulder swimmer
squat hold
scorpions
med ball around the world
med ball jump squat

Back Squat

Build to Heavy Single

empty bar
5 tempo lower
5 pause squat

5x40
5x60
5x70
3x80
2x90
1x100
1x105
1x108 PR!!!!
1x110kg PR!!!!

Row 1000 meters

Deadlift

Build to Heavy Single

5x135
5x185
3x225
1x275
1x300#

Row 1000 meters