Monday | May 1st, 2023

STRENGTH:
1 Pause Front Squat + 5 Pause Back Squat
*Pause for 1 second in the bottom of each rep
*No Rest between Front and Back Squat. Rack Bar and immediately put n back.
*Build to RPE 9 for Front Squat (1 rep left in tank) This is ideally heavier than last week. As a note, this is also the LAST WEEK of this particular progression. It will change next week.
—-Then—-
2 x (1+5) @ 90% of today’s lift

CONDITIONING/ACCESSORY:
Every 1:30 x 10 (15:00)
ODD: 15 Single KB Bentover Row + 15 KB Taters
EVEN: 1:00 Max Calorie Row
*RX = 53/35, RX+ = 70/53

***********************************
———FITNESS OPTION———

STRENGTH:
6 Pause Back Squats
*Pause for 1 second in the bottom of each rep
*Build to RPE 8.5 (1-2 reps in tank)

CONDITIONING/ACCESSORY:
Every 1:30 x 10 (15:00)
ODD: 15 Single KB Bentover Row + 15 Goblet Squats
EVEN: 1:00 Max Calorie Row

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Queens