Oly + 20 Rep

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As we continue our testing this week, we’re looking forward to focusing back on Olympic lifting. With next week being a holiday week, we’ll stick with mostly maintenance work and working on skills. After that, we will be switching our focus to the Olympic lifts for the coming weeks. To compliment our Olympic lifting work, we’re also going to keep some squatting in our programming. We’ve decided to use the 20 Rep method once a week.

The 20 Rep method uses a pretty simple idea. Based on your 1RM, start with 60% of that and perform 20 reps of back squat unbroken. You can not put the bar down, and resting at the top of the squat should be limited to seconds, not minutes. Each week you should try to add 2.5 to 5 pounds for as long as you are successful. Once you don’t succeed, then you go back down and try to work your way back up. You can also test your 1RM back squat along the way.

Workout of the Day 6/28/2017 – Wednesday

CrossFit

A. TEST
Front Squat 1RM

B. Met-Con
3 Rounds:
25 Wall Balls (20#/14#)
15 Power Snatches (75#/55#)

Time Cap: 8 minutes. Score reps if not completed. Rest 2 minutes, then…

C. Met-Con
2 Rounds:
25 Box Jump Overs (24″/20″)
15 Power Cleans (125#/85#)

Time Cap: 8 minutes. Score reps if not completed. Rest 2 minutes, then…

D. Met-Con
25 Bar Facing Burpees

CrossFit Lite

A. Met-Con
5 Rounds:
200m Sandbag Run
50′ Overhead Weighted Walking Lunge (45# plate/35# plate)
15 Calorie Row
15 Burpees

CrossFit 101

Skill.
ME 500m Row x 2

Met-Con.
AMRAP 12:
15 Thrusters
10 Burpees