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083013 FRI

8/30 FRI Strength Back squat LP 3×5 add 5#

 

Strength Wendler week 3, Mesocycle #3 Back Squat

 

1×5 @ 75% 1 RM
1×3 @ 85% 1 RM
1 + @ 95% 1 RM

 

* RESOURCE from CrossFit Roots about prepping for your back squat

* Remember the depth required for a legit back squat. Half squats don’t count.

 

- then -

 

5×10 Back squat @ 50% of 1 RM
5×10 Good mornings 35/45#

 

- then -

 

EMOM x12
Odd:  200m Row
Even:  :30 sec max Handstand Walk RESOURCE: Handstand practice with Carl P. part 1.

 

* Scale Handstand walk to Handstand against wall/shift weight from hand to hand
* Handstand against wall/feet off wall
* Handstand hold/solid hollow body
* Feet on a box/practice locking out building confidence and upper body strength

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