Barbell

September 22, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    Front Squat (5 x 5)

    All 5 reps will be at tempo. 3 seconds down, 2 second hold at the bottom, explode up, 1 second between reps. Once tempo isn’t sustainable, you’re done.

    Glute-Ham Raises (5 x 5)

    Get a set of 5 in between each set of front squats.

    Shoulder Press (5 x 3)

    All these will be performed from a split position. Work up in weight. Find a 3 rep max for the day.