Heavy Back Squat testing. This will be an attempt to hit a PB or use it as a dummy run for this Fridays CrossFit Total . Our conditioning piece will be light fast and gassy. The Air Squat is such a beautiful movement. To perform it well at high speeds is very difficult, and it can be easy to treat it as a throw away movement. A movement that should be practiced  every day. Aim to master every inch of the squat from top to bottom and back up.  Today, the focus will be on how well AND fast we can move through the Air Squat in this workout.

STRENGTH 

Back Squat
Every 2:00/ 7 Rounds
#1: 5 reps @ 60%
#2: 3 reps @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
#7: 1 rep @ 100%

WOD

” Tear Drop ”

AMRAP 15:
100 Double Unders
75 Air Squats
500/450 m Row

*Score = Rounds and Reps
*1 Meter = 1 Rep