Back

“As for butter versus margarine, I trust cows more than chemists.” – Joan Gussow

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

View Public Whiteboard

Weightlifting

Back Squat (3RM)

You have about 15 minutes for your back squat. Don’t waste it making tiny jumps. Get to your heaviest set of 3 today, then perform your drop sets.

Your drop sets will be subtracting 20% from your bar, once you’ve hit your 3RM, and perform another 2×3 using that weight. We do this to add a little more volume to the session. Volume = gainz over time

Bench Press (3RM)

You have about 15 minutes for your bench press. Don’t waste it making tiny jumps. Get to your heaviest set of 3 today, then perform your drop sets.

Your drop sets will be subtracting 20% from your bar, once you’ve hit your 3RM, and perform another 2×3 using that weight. We do this to add a little more volume to the session. Volume = gainz over time

Metcon

Metcon (AMRAP – Reps)

5 Rounds of:

3 Min of work: 1 min of rest

10 T2B

10 Wallballs (20/14)

Max Rep Double Unders
Score would be the total double unders completed across all 5 rounds