D Mans House of Skwuats!

Announcements

REMINDER; SATURDAY! ***January 6th – Open Gym and 9am CrossFit class cancelled!*** Wish our lifters competing in The Barbell Classic the best of luck!!

Crossfit Due North – CrossFit

Strength

Pause for the Cause Squats (8-8-8-8)

Back Squat
Tempo: 00X1

(note the change to tempo this week – start with loads around 55-60% of your 1RM)

***We are aiming for very fast and explosive reps. The load with this tempo means very little. The speed with which you move the weight means everything. GET UP FAST!).

***rest 3:30 between sets.

Accessory

Split Squats (4 x 6)

Rear Foot Elevated Split Squat
Tempo: 20X1

**KB Front Rack Loaded

Metcon (Time)

27, 21, 18, 15. 12, 9, 6 Wallballs

10 DL 135/95

10 Lateral hops over bar

(Need to jump over bar and then back for 1 rep)
There are 7 sets of WB’s and will only need to 6 set’s of these exercises below between the WB sets

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