Monday, January 20th, 2020

Monday, January 20th, 2020

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5-5-3-3-3+)

Take 90% of 1 RM Back Squat

Set 1 – 5 Reps at 50% of 90%

Set 2 – 5 Reps at 60% of 90%

Set 3 – 3 Reps at 70% of 90%

Set 4 – 3 Reps at 80% of 90%

Set 5 – 3+ Reps at 90% of 90%

Use this calculator to make it easy. Week #2

http://xscrossfit.com/eforms/5-3-1-program-calculator/65/

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

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