01/10/2022 – CrossFit 45 North

CrossFit 45 North – CrossFit

Week2: Tempo Back Squat (4×3)

3 second lower down, explode back up.
Rep scheme is the same this week. You may choose to do the same weight as last week, or increase slightly, depending on how it went last week.

Week2: Back Squat (2×6)

Perform these at the same weight as the tempo squats, but FAST!

Metcon (Time)

For Time:

3 RDS

9 Front Squats (75/55)

6 Pull Ups

100m Run

2 RDS

15 Front Squats (95/65)

9 Pull Ups

200m Run

1 RD

21 Front Squats (105/75)

12 Pull Ups

400m Run

Metcon (Time)

45 North at home

**Same as gym wod, but sub in single arm rows for the pull ups.**