Mach983 CrossFit

Workout 02.19.24

Part A.

Back Squats (week 5 of 6)

Every 2:00 for 6 sets

5x2 Back Squats @ 85-90% of 1RM or RPE of 8.5-9

Set 6: 6-8 back squats @70% of 1RM or RPE of 7

Part B

For Time:

30 Power sn**ch

*5 Min Cap

At the 6:00 mark ....

30/24 Cal row
10 Box jump overs

20/15 Cal row
10 Box jump overs

10/7 Cal row
10 Box jump overs

*8 Min Cap (Clock wil cap at 14 min)

- 2 Scorest today! -

Score 1 is how long it too you do to 30 Power Sn**ch
Score 2 Subtract 6:00 from your total time to enter as your score. example, if you finished and the clock says 12:00 your score for part b would be 6:00

L1: 75/55
L2: 115/75
L3: 135/95

Choose a power sn**ch weight that you can finish all 30 in under 5:00, if not faster. We want you to have at the very minimum 1:00 of rest.

We suggest 1 big TNG set to start into all singles, or a couple of smaller chunks then into singles.

Coming up!
2/24: 9:30 class only - Denver Red White and Blue (RWB) Workout
3/1: Friday Night Lights (24.1)
3/8: Friday Nights Lights (24.2)
3/15: Friday Night Lights (24.3)
3/16: 9:30 class only - Denver Red White and Blue (RWB) Workout
03/23: Holi - The festival of colors Work and celebration
5/4: Box-2-Box with Colfax Strong ()

Athlete: