CrossFit Salem South – CrossFit
1: Back Squat (10×3 (20X2 tempo) 15:00)
2 = 2 second eccentric phase (descending into the squat).
0 = No pause at the bottom of the squat
X = Fast (explode) up
2 = 2 sec rest at the top
If you geek out on the science go here:
https://youtu.be/TQxMvpe2lQ8
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
Bike 10/8 calories
5 strict handstand push ups
5 cleans (185/135)
Scaling:
Beginner: 95/65 Cleans, Pike HSPU or seated DB press
Intermediate: 145/95 Cleans, Kipping or modified HSPU
Adv: As awritten