Tuesday Workout: Back Squat, Toe to Bar, Row

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crossfit-charlottesville_0434

STRENGTH

Pause Back Squat, 3 x 3

*Full pause in the bottom of each rep. Work moderate to heavy, but focus on maintaining solid reps each set.

WOD

Level 1

3 Sets:

  • 2 Minutes On: 15 V-Ups, then Row for Calories in Remaining Time
  • 2 Minutes Rest

Level 2

5 Sets:

  • 2 Minutes On: 15 Toes to Bar, then Row for Calories in Remaining Time
  • 2 Minutes Rest

You should be working at a hard, sustained pace each time on the rower (i.e. not a full sprint effort). Aim for consistency each round.  Consider scaling toes to bar to 10-15 reps each round.  Record total # cals.

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

  1. October 22 at 9am: UPLIFT final class celebration and brunch
  2. October 23 at 12:30pm: Yoga for recovery at the gym
  3. October 29: Halloween Bar Crawl

7 Comments on “Tuesday Workout: Back Squat, Toe to Bar, Row

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