Deload Squat Week

Charter Oak CrossFit – CrossFit

Weightlifting

Conditioning

1: Back Squat (Use your 1 RM Back Squat for the %)

E2mom

1. 3 Back Squats @ 60%

2. 2 Back Squats @ 65%

3. 1 Back Squat @ 70%

4.3 Back Squats @ 65%

5. 2 Back Squats @ 70%

6. 1 Back Squat @ 75%

-On the 90’s (every 90 sec)-

7. 1 Back Squat @ 80%

8. 1 Back Squat @ 83%

9. 1 Back squat @ 86%

-then from min 15 to min 25 build to a heavy single.

2: Metcon (No Measure)

Recovery

12 min Effort @ every 3 mins 15 GHD sit ups or Ab mats
This should be done at a conversational pace this is not for Score-purley recovery.




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