Every minute, on the minute, for 5 minutes:
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90%
Tabata Snatch 75/55
rest 1 min
ITS BULKING SEASON!!!!! Starting tomorrow we’re going to have one day a week completely dedicated to strength. In the past I have never felt the need to have a set schedule for strength because for the last four years majority of the gym hits PR’s every CrossFit total.
We have to build a strong base before we start strengthening any other part of the body so for the next three months all we will be doing squats on squats on squats. After three months we will start to add more Olympic lifting movements working on skill and strength.
We will squat on Thursday for two weeks and then on Tuesday the third week.. Rinse and repeat.
For a lot of people at gym this will be their first time doing this kind of volume of strength workouts. Some things to expect is going to be a whole new level of soreness lol. Your joints will ache and I promise after a couple squat sessions your body will adapt and then you will just go back to your normal level of soreness hahahah
It will be possible to get everything done in an hour but I need people to show up on time and as soon as you get there get warmed up and get to work.