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Back Squats 5-3-1 & Conditioning

By 01/28/2011No Comments

CrossFit Affliction will be hosting a USA Weightlifting Cert this Saturday and Sunday 9am – 5pm.  All Weekend Classes are canceled.  CrossFit Fort Lauderdale will be doing a Saturday Group Workout at 9am.

:startwod:

Warm Up (15 Minute Cap)

Hip Mobility

Run 400 Meters NFT (not for time)

3 Sets of Back Squats 5 – 8 reps @ 30 – 50%

Strength Workout

Back Squat
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
then:

Conditioning Workout
Start with a 400 Meter Run then
3 Rounds of
10 Overhead Squats 135M/95W
50 Double Unders
Finish off with another 400 Meter Run

:endwod:

Steven