Skip to main content

Back Squats and AMRAP WOD

By 06/25/2010No Comments


Warm Up

Joint Mobility and Line Drills

Strength Work

Back Squat

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Conditioning Work

AMRAP in 15 minutes

7 Back Squats 135M/95W

7 Burpee Box Jumps 24M/20W

rest 5 minutes then:

100 Meter Sprints x 3 @ 80% or more


This week its a rap on the 5-3-1 Program.  This has been a Deload week so the loads have been light.  Keep in mind next week we will do a Total to see how much progress has been made.  Its going to be sick results.

I am going to stress that everyone do a few warm up sets on the 100 Meter Sprints.  Hate to see someone pull a hamstring so dont be afraid to go 80% and not all out.

One more quick note –  Can everyone and I mean everyone who views this site please click onto our friends at CrossFit Hardcore in Boca and give a quick vote for them in a contest they are involved in on the Oprah Show.   Lance and Adrianna are great coaches, athletes, and friends of CrossFit Affliction.  Here is the link CrossFit Hardcore