Skill
Back Squat
10-10-10
Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range should be familiar if you’ve been around for awhile but, spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep. This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters. Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion. We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics. Maintain an upright and rigid torso through each rep. You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.
WOD
for time
21 squat snatches 75/55 lb
42 push-ups
15 squat snatches 75/55 lb
30 push-ups
9 squat snatches 75/55 lb
18 push-ups
Workout notes
This workout was the workout of the day for August 30th, 2018 on CrossFit.com. The recommended weight is on the lighter side. That means we’re looking for a weight that you could perform each round in a few TnG sets rather than banging out singles at a heavy weight. For most of us that probably means aggressively scaling the weight. Warm up with an empty barbell or PVC pipe and make sure you can hit all the positions of a full snatch reaching the squat depth you are capable of. If you decide to do the workout with an unloaded bar lower the bar to mid-shin rather than hitting the floor as you would with full size plates and make sure not to drop it! Power snatches are a good option if you have mobility issues keeping you from executing full range of motion squat snatches.
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