Wednesday 6/9

Today we being a simple back squat cycle on Wednesdays!

WORKOUT for Wednesday 6/9/2021


:30 work, :10 rest x 8 rounds (5 minutes total)
– (Goblet) curtsy lunge
– Kettlebell sumo deadlift high pull

then HSPU Strength Ladder: 3 rounds of 1-2-1

Nov – Strict Pushup, Pike Pushup on wall
Int – Pike Pushup on wall, One-leg Pike Pushup on wall, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette


every 2 minutes do 5 back squats
(50/5, 65/5, 75/5, 85/5, 85/5+)

Last set is for 5 or more reps, keeping 2+ in the tank.


21-15-9 reps for time:
Power cleans, 43/62kg
Ring dips

A classic CrossFit benchmark involving a medium-weight barbell pull paired with a high-stability bodyweight pushing movement. Each round can be broken up into three sets, but should you break them up that way? These are meant to be done in fast, pushing the intensity as far as you can, as quickly as you can.

Post times to whiteboard!

READ: Benchmark Workouts – CrossFit Journal
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