Today was a super solid squatting / crossfit session ... put this together myself and enjoyed it a lot. Got a lot of intensity out of the conditioning piece ... it was a lot of cardio / burpees for me!
A.
Every 2 for 30 (15 sets*) of:
5x5 Overhead Squat
5x5 Front Squat
5x5 Back Squat
*Increase weight over the course of 15 sets to a heavy set of 5 for each movement
-OHS = 135#, 135#, 165#, 165#, 185#
-FS = 185#, 205#, 225#, 255#, 275#
-BS = 295#, 315#, 325#, 335#, 335# ... felt pretty decent throughout this, the rest interval was fairly short so the weights didn't get super heavy. Fun to squat.
B.
10 RFT:
10 Single DB Box Step-Ups (50/35# to 24/20”)
10 Toes-to-Bar
10 Single Arm DB Push-Press (50/35#) - 5 each arm
10 Burpees
-26:45 ... fairly consistent unbroken sets here... just got slow on the burpees. Fun conditioning.
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