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Heavy Week

13
Apr

Heavy Week

Crossfit Garage, Crossfit Towne Lake – CrossFit

This week you will just see the volume(reps) go down and the intensity(weight) go up. The WODs will not be easy.

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Weightlifting

Back Squat (9,7,5,3 reps w/3 sec pause at bottom of each rep)

Every rep must have a 3sec pause at the bottom.

To be clear, your rep/sets will be as follows: 1 set of 9, 1 set of 7, 1 set of 5, 1 set of 3

Obviously we want to go up in weight as the reps go down

Post your score as the weight for your set of 3, but post all sets in notes.

RX+ Does 1 1/4 Squats instead of pause squats (squat down to bottom, then come up to parallel, then back down to the bottom and all the way up. That is considered one rep.

Metcon

Airsquats doubleunders (Time)

5 rounds for time:
15 Airsquats
30 Doubleunders
RX+ Does as an 18min AMRAP

Super Friend Stretching

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