CrossFit Salem South – CrossFit

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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