Warm up: 400 m run/row, then 3x: 2 Squat Therapy exercises, :30 sec hold in whichever position, 5 squats
Skill: Back Squat 3-3-2-2-2 (increasing weight each set) Sets of 3s should be between 70-75% and 2s should start at 80% and increase.
WOD:
4 rounds of:
AMRAP in 3 Minutes of:
3 Power Snatch (115/75)
6 Pistols
9 Chin Ups
Rest 1 minute between rounds. Start where you left off for the next round.
Post: Heaviest 2 BS and Rounds plus reps
Synchronized squats
[video width="1920" height="1080" mp4="https://www.crossfitjaguar.com/wp-content/uploads/2014/11/20141103_1938…"][/video]
Skill: Back Squat 3-3-2-2-2 (increasing weight each set) Sets of 3s should be between 70-75% and 2s should start at 80% and increase.
WOD:
4 rounds of:
AMRAP in 3 Minutes of:
3 Power Snatch (115/75)
6 Pistols
9 Chin Ups
Rest 1 minute between rounds. Start where you left off for the next round.
Post: Heaviest 2 BS and Rounds plus reps
Great squats today everyone!!
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And a happy, happy birthday to Coach Antonio! Looks like his birthday finisher included "wife squats"!
[video width="1920" height="1080" mp4="https://www.crossfitjaguar.com/wp-content/uploads/2014/11/20141103_1938…"][/video]
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