Monday 3/9/20 - CrossFit SPT

Monday 3/9/20

Strength:

Tempo Back Squat
On the Minute x 10:
1 Pausing “”One and One Quarter”” Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
Movement Order: Squat to full depth, stand to about parallel, return to full depth, then stand to full extension
Pause for 2 seconds in the bottom of the initial squat
Pause for 2 seconds at the top of the “”one quarter”” squat

Conditioning:

“Overkill”
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar
15:00 Time Cap