CrossFit TW18 – CrossFit
Test Week
25Min: Back Squat (1RM)
– Maximum of 5 Lifts between 80%-1RM
– Suggested progression
10@30%
8@50%
4@70%
– Do not lift your CURRENT 1rm today, plan the lead up to go just under and just over the current 1rm to ensure a PB
– You must go to failure. Failure is at least a 5 second pause on the way up
Metcon
Metcon (Time)
21-15-9-6-3
Ring Rows
KB Swing 24/16…16/12
V-Ups