Whack-A-Mole

CrossFit Boro – CrossFit

Another day of big-set Back Squats! With plenty of rest between each set of 8 reps, you guys should be pushing your limits. If you did the 3×12 last week, shoot for 10-20 lb heavier today.

Today’s workout starts off with low-rep, heavy deadlifts and gradually increases in reps as the weight tapers off. For this reason, each weight should allow for you to do the sets of deadlifts unbroken (that means not resting until you’ve completed the set!) If you feel the prescribed weights will not allow for unbroken sets, scale each load back to something you feel you can to maintain the stimulus of the workout. The wall balls do not change but your method of attack might. Decide how to break it up to keep the 20 reps within 1 minute of effort or less!

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A: Back Squat (4×8 @ 65-70% 1RM)

Rest 2 minutes

B: Metcon (3 Rounds for reps)

AMRAP in 4 minutes

5 Deadlifts (255/185#)

20 Wallballs (20/14#, 10’/9′)

Rest 2 minutes

AMRAP in 4 minutes

10 Deadlifts (205/155#)

20 Wallballs

Rest 2 minutes

AMRAP in 4 minutes

15 Deadlifts (135/105#)

20 Wallballs

Each AMRAP is scored separately for total reps

Mobility

psoas smash

couch stretch

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