CrossFit Slake – CrossFit
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Weightlifting
Tempo Front Squats
5 Sets:
1 Tempo Pausing Front Squats
1 Front Squat
*Tempo is a 5s negative, 3 sec pause in the bottom, drive up.
Set 1: 60% of 1RM Front Squat
Set 2: 65%ish
Set 3,4,5: 70%ish
Metcon
Metcon (Time)
“Jack Daniels”
1,000 Meter Run
50 Thrusters 65/45
30 Chest to Bar Pull Ups
*Scale back to 45/35 on thrusters and 30 Pull Ups, Ring Rows..
*1,000 Meter will be running the loop to the 2nd light post.
If you are new or have problems with front rack positioning, heavy kb squats are the go to. Tempo squats are wonderful because this forces us to hit full squat depth. Partners count for each other..
Jack Daniels Strategy:
Chooses a pace that is going to allow you to walk in and get to work on the bar. If you are rowing in replace of the run, lets Row 1250 men and 1k ladies.
Thrusters:
20/15/15
30/20
5 sets of 10
* if you are breaking before 10, you went too heavy.