We start today with heavy back squat work. We will then reduce the load of the back squat and burn out the quads in the MetCon. The training strategy of working a muscle with heavy weight followed by burnout sets at a lighter weight is an old school body building trick. This is how we do it in CrossFit.
Industrial Athletics WOD for 3/24/2018:
Strength:
E2MOM 10 Min:
Back Squats
3, 3, 3, 3, 3 (85%)
MetCon:
4 Rounds for Time:
8 HSPUs
8 Back Squats (50%)
8 Lateral Burpees
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above
Steel:
4 Rounds for Time:
6 HSPUs (1 abmat)
6 Back Squats (50%)
6 Lateral Burpees
Brass:
4 Rounds for Time:
8 Piked HSPUs
6 Back Squats (50%)
6 Lateral Burpees
Bronze:
4 Rounds for Time:
8 DB Shoulder Press (25/15)
6 Back Squats (50%)
6 Burpees