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Components

Back Squat

Weighted Pull-ups

201102

Måndag 201102

Weightlifting

A: Back Squat (Build to a 1RM for the day.)

Build over the course of 8-10 sets.
Use a rep scheme of 5-4-3-2-1
then 3-4 singles ABOVE 90%

B: Weighted Pull-ups (Build to a 1RM for the day.)

Or 5 x max reps strict Pull-ups

Metcon

C: 201102 (AMRAP - Rounds and Reps)

AMRAP x 14 min:
14 Wall ball shots
14 Kettlebell swings

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, 2020, November 02

Leaderboard

Men's Back Squat
EGO CrossFit	2016-02-22	1 x 1 @ 110 kg

Women's Back Squat
Helena Berndt	2014-02-06	1 x 1 @ 100 kg

Male Athletes

Female Athletes