Feb. 4, 2022

Strength:

10 Back Squats, 70% 1RM

Every 3 mins for 12 mins.

This is the last week of this volume build on squats. Hopefully your legs are acclimating and this 70% 1RM feels like what 60% 1RM did in week 1. The goal here is to build the type of strength endurance and capacity that a 20RM back squat progression does.

Main WOD:

"Commodus"

For time:

60/48 Row Calories

45 Thrusters, 75/55 lbs

30 Chest-to-bar Pull-ups

Time domain: 5-8 mins Time cap: 10 mins

This is based off the classic CrossFit workout Jackie. Goal here is to be able to hit around the same time domain that you would with Jackie as we have reduced total volume, however we have an increase in weight and complexity with the chest-to-bar pull-ups.

L2:

50/40 Row Calories

40 Thrusters, 75/55 lbs

30 Pull-ups

L1:

50/40 Row Calories

40 Thrusters, 45/35 lbs

30 Jumping Pull-ups

• Limited Equipment Variation For time:

Run, 600 m

45 Dumbbell Thrusters

30 Strict Pull-ups

• Bodyweight Variation For time:

Run, 900 m

60 Air Squats

30 Strict Pull-ups