Not Your Average Moms ~ Gulf Coast Games

Cade

Sara

Front Squats

3  @ 80% of 1RM Front Squat

1 @ 85% of 1RM Front Squat

3 @ 80% of 1RM Front Squat

1 @ 88% of 1RM Front Squat

3 @ 80% of 1RM Front Squat

1 @ 91% of 1RM Front Squat

Back Squats

10 @ 75% of 1RM Front Squat

Angelle & Bernard

Mitch

Rick & Chris Delrie

Saturday Morning Crew ~ Gonzales

Repetition Squat – Week 3. Our final week in this style before changing to a separate repetition strategy.
Note that these sets are now at (6) repetitions a piece, and we are going across for (4) sets. Holds the same weight on all sets.

All percentages below are based off Front Squat numbers. We are going to start with Pause Back Squats, building speed and power out of the bottom of the squat. Following, our 4×6 Front Squat for the week.

With a running clock:
Minutes 1-7 – 1 Pausing Back Squat “On the Minute” @ 70% of 1RM Front Squat

Hold the bottom of the squat for a 3-second count, and stand to extension with speed. Be powerful here.
Minutes 7-10 – Rest

Minute 10 – 6 Front Squats @ 70% of 1RM Front Squat

Minute 13 – 6 Front Squats @ 70% of 1RM Front Squat

Minute 16 – 6 Front Squats @ 70% of 1RM Front Squat

Minute 19 – 6 Front Squats @ 70% of 1RM Front Squat

Kiel & Jess

BRING A FRIEND THURSDAY

Bring your bestie for a fun CrossFit workout on the first Thursday of each month.