SQUATS

Nov 14, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

20/16 Calorie Row

15 Banded Squats

15 GHD Hip Extensions

15 Banded Pull Aparts

Accumulate 0:30 in Hanging L-Sit

0:30 Handstand “Stuff”

Barbell Front Rack Mobility Exercises

Front Squat (5@75%, 3@85%, 1+@95%)

15 minutes

Metcon (Time)

Accumulate 10,000/8,000 lbs. worth of Back Squats

*200m Run every time you have to rack the bar.
Choose your weights wisely here. Lighter is usually better depending on your muscular endurance, but here are some examples to help you.

For 10,000 lbs.:

185 lbs for 54 reps

155 lbs for 65 reps

135 lbs for 74 reps

115 lbs for 87 reps

95 lbs for 105 reps

45 lbs for 223 reps

For 8,000 lbs.:

125 lbs for 64 reps

105 lbs for 76 reps

95 lbs for 84 reps

75 lbs for 107 reps

65 lbs for 123 reps

35 lbs for 229 reps