1. Box Back Squats
8 sets of 3 reps
All sets at 75%-80% 1RM
Same box height as 12/28
Rest 90sec between sets.
2. "CROSSFIT HQ Workout 201223"
Complete as many rounds as possible in 7 minutes of:
5 box jumps
3 cleans
♀ 24-in. box, 155 lb.
♂ 30-in. box, 225 lb.
*70-75% 1RM which ever is less
Box Squats (25) 2 warm up sets -then- 1 sets of 5 reps at 65% 1 sets of 4 reps at 70% 3 sets of 3 reps at 75% or 5-10lb heavier than last...
20min AMRAP 10/8cal Bike 8 DB Front Squats (50/35) 16 Box Jump Overs (24/20) 8 Shuttle Runs 8each side DB Push Jerk (50/35) 10min...
Deadlifts (20) 1 set of 8 reps at 50% 1 set of 6 reps at 60% -then- 3 sets of 5 reps. Every rep w/ a reset at the bottom. All sets at 65%...
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