CrossFit First Creek – CrossFit
Weightlifting
Back Squat (2×3; 8×2; 1×10)
2×3 – 8 sec eccentric
8×2 – roughly 90%
1×10 – 60%
First 2 sets are just adequate warmup sets. Make sure you have an 8 count on the way down.
8×2 – anywhere between 88% and 93% you may add or drop weight depending on how you feel.
Last set of 10 is just a burnout set. Try to not pause over 1 second at the top. Go fast but controlled!
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Scale to HR push-ups or push press with dumbbells, for pistols – if you have to hold onto the rig or squat to a box that’s fine.
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