Monday – HV Tribe CrossFit

HV Tribe CrossFit – CrossFit

Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1 to 2 attempts at a new 1 RM

OPTIONAL:

In between sets , do 10-15 HEAVY RKB swings to warm up that posterior chain and get you primed for that new 1RM.

Air Force (Time)

FOR TIME

20 Thrusters (95/65 lbs)

20 Sumo Deadlift High-Pulls (95/65 lbs)

20 Push Jerks (95/65 lbs)

20 Overhead Squats (95/65 lbs)

20 Front Squats (95/65 lbs)

4 Burpees at the top of each minute
Background: “Air Force” was originally a CrossFit Games Midwestern Sectional workout from 2010. It was first posted on the Games website, announced as the first event for the competition starting Saturday, February 13, 2010.