Jun
08
2017

Crossfit Syosset/ Friday, June 9th

So Today is the 3rd day of the 20 Rep Squat program.  If you are doing them correctly you will see that they are no joke, by time you get to the 12th, 13th rep you’re shot.  Staying tight is super important or you will get hurt.
Some people have made mention of being super sore after doing them.  So if you are one of the peoples that are really doing them to your potential and lifting a lot of weight while increasing the weight each time I would make some changes to the Met Cons.

For instance if there is a lot of leg work in the met con maybe switch it to a non leg movement of just a shorter range of motion.  An example would be instead of Wall Ball do Push press
The Squat program is important so don’t let the metcons get in the way until it’s over.

Skill:
20 Rep Squat
increase weight to +5 lbs From Wednesdays weight if you completed all 2o reps.  If not then do the same weight as Wednesday.  At some point this will happen anyway you won’t be able to keep raising it every time you Squat.

Workout:

Complete All Exercises 20 Seconds on 10 Seconds off for 8 Rounds Each

Bike For calories
Upright Row @75/45
Row For Calories
Thruster @75/45

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