5 Reps

Monday, September 21, 2015

Back Squat:

  • Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM

Complete as many reps as possible in 10 minutes of:

Doug locking out a thruster during 15.5

Doug locking out a thruster during 15.5

  • 5 thrusters(95,65)(75,55)(55,35)(35,15)
  • 5 chest-to-bar pull-ups(chin over)(banded)(ring row)
  • 10 thrusters
  • 10 chest-to-bar pull-ups
  • 15 thrusters
  • 15 chest-to-bar pull-ups
  • 20 thrusters
  • 20 chest-to-bar pull-up

*Keep going up by 5 reps until 10 minutes is complete.

Welcome back to a new week of fitness!  We are lowering our squat reps to 5 for the next 3 weeks.  Just like the 10’s, build up to a 5 rep max and then back off for two more sets of 5 at 95% and 90%.  The goal is to get a heavier 5 rep max each week.  Our metcon comes from crossfit.com’s team series.  Every round of thrusters and pullups you will go up 5 reps until the 10 minute buzzer hits.