Weightlifting: Back Squat
E3MOM 15 Mins, 5 RM back squat starting @ 80%
Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion. We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics. Maintain an upright and rigid torso through each rep. You should NOT be hitting failure on this necessarily but just in case be sure to review how to ditch a back squat and use spotters if you think there is ANY chance you will not easily make all 5 reps. Please respect other lifters during their sets by waiting rather than walking in front or behind them.
WOD (For Time):
- 50 Box Jumps 30/24″
- 50 American KB swings 32/24 kg
- 50 knees to elbows
- 50 Wall Balls 20/14 lbs 10/9′
- 50 burpees
This is from 7/14/2017 Crossfit.com workout. It is a slight variation of The Filthy Fifty but is just as FILTHY.
Watch your shins, these 50 box jumps on taller boxes!!