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CrossFit Coldwater – CrossFit

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Warm-up (No Measure)

Joint Prep

Barbell Warm-up


Warm-up (No Measure)

:30 sec


90/90 Hip

Front Rack


Specific Warm up

Warm-up (No Measure)

Front Squat and Back Squat:

5 Tempo reps each on coach

Build to opening weight


12 minute EMOM: (6 sets)

On the Odd minutes- 3 Front Squats

On the Even minutes- 6 Back Squats

You can increase the weight each round or stay consistent across all sets, BUT your weights must stay the same for your front and back squat for that round. For example: If i do 135lb for 3 front squats during minute 1, I must do 135lbs for the 6 back squats in minute 2. Then, I could increase the weight for the next round of front and back squats, so I could go to 185lbs for 3 front squats on minute 3 and then do 6 backs squats on minute 4 at 185lbs.

Front Squat (EMOM 12: Odd minutes 3 reps)

Back Squat (EMOM 12: Even minutes 6 reps)

Extra Credit

Metcon (No Measure)

2 or 3 rounds depending on time: For Quality

8-Weighted Sit-ups

8- Sumo Stance Good Morn

8-Barbell Roll-out

:30 sec Superman Hold or GHD Hip Ext Hold


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