Ben Lomond CrossFit – Group Class
Back Squat
Back Squat
Sets 1-2 = 3 reps @ 70% of 1-RM
Sets 3-4 = 2 reps @ 80%
Set 5 = 1 rep @ 75%
Set 6 = 1 rep @ 85%
Sets 7-8 = 2 reps@ 80%
Sets 9-10 = 3 reps @ 85%
Rest 2-3 minutes between sets
Metcon (Time)
Complete for time:
9 Shoulder to Overhead (135/95 lbs)
9 Toes to Bar
3 Rope Climbs
15 Shoulder to Overhead
15 Toes to Bar
5 Rope Climbs
21 Shoulder to Overhead
21 Toes to Bar
7 Rope Climbs
Optional Finisher
Three sets of:
Single Leg Glute Bridge x 15 reps @ 2011
Rest as needed
Two sets of:
Glute Ham Raise x 5-7 reps @ 3011
Rest as needed