Monday, September 30

We are back to the beginning of another squat cycle so get ready for lots of volume. For those of you that just maxed for the first time and are entering this cycle working off your true percentages this will be tough. It’s going to be tough for everyone and the point is to overload the legs so they adapt and get stronger. Your legs will probably feel really tired over the next few weeks and that’s ok. In fact, that’s the point. Then we will deload give them a chance to recover. If you are doing a cycle for the first time I would recommend rounding down on any percentages that are in between weights.

Also, the squats for the weightlifting class will be on Mondays and Wednesdays now. So if you are doing both CrossFit and weightlifting you can just pick which squat schedule to be on and stick with it. Hopefully this simplifies things for you a bit.

Workout for Monday, September 30
Back Squat
2×8 @ 65%
2×6 @ 70%
1×5 @ 75%

3 Rounds for time
10 Power Snatch (135/95)
15 Pullup
20 Hand Release Pushup