CrossFit RSG – CrossFit
Weightlifting
Back Squat (1×1, 3×3)
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single
Gym/Sports Facility
by Mike Johnson
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single
by Mike Johnson
Teams of 2, alternating Rounds…
6 Rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)
Rest 5 minutes after the last team finishes, then…
by Mike Johnson
Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean @ 60%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%
by Mike Johnson
Every 90 seconds, for 18 minutes (12 sets):
Paused Front Squat x 3 reps @ 70% of 1-RM
20 min AMRAP
50 double-unders
15 dumbbell squat cleans (45/35)
15 burpees