18
Apr
4/18/16
Today we start the “Russian Squat Program”.
We will squat Monday’s and Friday’s. This is a 3 day a week program that we will push out a couple weeks by only squatting twice a week. This will compliment the volume of crossfit nicely!
Strength:
RUSSIAN SQUAT PROGRAM
DAY 1
Back squat
6×2@80%
*using a training max is an option (90%)
Metcon:
20 min clock
“Fran”
21-15-9
Thruster (95/65)
Pull up
Record time
Rest 4 min (mandatory)
In remaining time
MAX EFFORT 6 in target BURPEES!
Score = Fran time and burpees completed
