Thursday Workout: Back Squat, Every 3 Mins For 5 Sets

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STRENGTH

Back Squat, 4 sets of 3 reps

*Working sets should be between 80-85% of 1RM (or reference heavy single from last week here)

WOD

Level 1

Every 3 Minutes for 3 Total Rounds:

  • Hang Clean + Push Press x 7
  • Ring Row x 10-15
  • Run x 100m or Row x 150m
  • Rest for remainder

Level 2

Every 3 Minutes for 5 Total Rounds:

  • Clean and Jerk (155/105)* x 6
  • Chest to Bar Pull-up x 8-12
  • Run x 100m or Row x 150m
  • Rest for remainder

*Weight on clean and jerk should be challenging enough that you are doing quick singles or small touch and go sets, but should take no more than 30-40 seconds to complete all 6 reps – scale up or down as needed.  Scale Chest to Bar Pull-up reps so that your output is as consistent as possible across all 5 sets.

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3 thoughts on “Thursday Workout: Back Squat, Every 3 Mins For 5 Sets

  1. 4 x 3 @ 264#
    Completed 155#/10 c2b

  2. 3 Front Squats @ 125#
    75#/8 pu’s

  3. worked up to a set of 300 for 3 reps (PR)
    155#/12 c2b

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