Sunday, September 30th, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

Warm-up (No Measure)

Same warm up as last week, aiming to improve in your quality.

12min EMOM

1) :10-:15 ring row hold + 3-6 push ups

2) :10-:20 wall sit + 4-8 walking lunge steps

3) :10-:15 side plank /es + 3 down facing to up facing dog single arm toe reach*

Then into A which will have you all ‘jazzed up’ for the gnarly back squat sets to come 🙂

A: Push Press (1rm for the day in 12min)

B: Back Squat (20-15-10 @natrual tempo)

Avoid LONG pauses at the top of the rep

You will have the entire reminder of the session to complete this. Goal is first 20 rep is tough for the 20 rep then you rest a good 3-4min before your 15 where you add weight then again with the 10s.

Take some time to figure out what your first set will be.

B: Back Squat (20-15-10 (score for 15 reps))

B: Back Squat (20-15-10 (score for 10 reps))