CrossFit First Creek – CrossFit
Weightlifting
Back Squat (5/3/1+)
New Strength program we are using old 1RM and we will use 90% of it for the percentages here on out. So if your 1RM in the Back Squat is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. If in doubt lean toward the lighter side and make sure they are good quality reps. Quality ALWAYS trumps anything else!
Set 1 @75% x5
Set 2 @85% x3
Set 3 @95% x1+
Record last set of max reps
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