Tempo Back Squat
Warm Up
2 Rounds
2 min Bike/Row/Ski
10 Extended Lunges
10 Boot Strappers
2 Rounds with BB
10 Kanga Squats
10 Behind the neck push press
Strength
Back Squat 12 x 2 @ 40×0
Set 1 – 3 @ 50%
Set 4 – 6 @ 55%
Set 7 – 9 @ 60%
Set 10 – 12 @ 65+%
Rest 30 – 45 Sec between sets
Workout
RX+
20min AMRAP
24/16 Cal Echo Bike
15 Snatch 40/30
Rest 2 min between rounds
RX
20min AMRAP
24/16 Cal Echo Bike
Or
25/19 Cal Row/Ski/Bike
15 Snatch 40/30
Rest 2 min between rounds
SC
20min AMRAP
19/15 Cal Row/Ski/Bike
15 Snatch 35/25
Rest 2 min between rounds
FIT
20min AMRAP
19/15 Cal Row/Ski/Bike
15 Snatch 30/20
Rest 2 min between rounds
Extras
Weightlifting
Push Jerk
5 x 5 @ 75 – 80%
Engine Building
EMOM 12 min
Min 1: Sled Push
Min 2: 10/8 Echo bike
Min 3: 2 Hang Squat Cleans @ 80%
Accessory Work
5 sets
6/6 Landmine Press
8 Seated Banded Row
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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