Back Squat

To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it’s important to make sure you’re not bothered by the barbell on your back and have all the success points in mind for your perfect squat.

Search...

Strength
Back Squat (5x3 @70%-80%)
Every 1:30 , No Bands!

Metcon (For Time)
Teams of 3 (1:2)
5 rds (each)
50 Yard Sled Push (2x45/1x45)
5 Power Cleans (225/155)

20 min Time Cap

Strength
Back Squat (5x5 @65%-75%)
Every 1:30, No Bands

Metcon 
20 min Amrap (with a Partner)
21 Push-Ups
15 Cal. Ski
9 Toes-to-Bars

Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.

Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
For Time:
100 T2B
Perform 15 Push Ups every time you break

Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)

Metcon
Every 3 mins (8 rds)
30 secs. Max Cal. Assault Bike
2:30 Rest
* record total calories in 30 secs for all 8 rds *

Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)

Metcon 
10 min Amrap
10/8 Cal. Bike Erg
4-8-12-16-20 . . .
Air Squats

Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)

Metcon 
For Time:
500m Row
50 DB Cleans (50/35 lb)
50 DB Squats (50/35 lb)
50 DB Shoulder to OVH (50/35 lb)
500m Row

Time Cap: 20 minutes

Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)

Metcon
10 min Amrap
40 Double-Unders
10 Burpee To Bar

Strength
Back Squat (10x3)
Every min 3 Back Squats (10mins)
*Choose a weight you can maintain good form*
"Michelle"
Tabata - Until completion:
100 Back Squats (95/65)
Then, straight into:
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups

Shoulder Press (4x8 @65%) - Every 1:45
For Time:
90 Yard Sled Push (4x45/3x45)
60 Back Squats (135/95)*
30 SHSPU
* Back squats are from the floor *