CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Back Squat (10 Minutes to Heavy Single)
Starting with an empty barbell, in 10 minutes work up to a heavy single for the day. No misses.
Kutschbach (Time)
7 Rounds for time of:
11 Back Squats, 185#
10 Jerks, 135#
In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007
Female RX= 125/95
Scale: BS load ~55-60% of HS, Front Squat for Back Squat if unable to get bar overhead to shoulders.
Scale1: 165/115-115/85
Scale2: 155/105-105/75
Scale3: 135/95-85/65
Scale4: 115/75-75/55-65/45
*25 Min Time Cap
Warm-up
After Back Squat:
10 Barbell Strict Press
8 Barbell Push Press
6 Barbell Push Jerk
Then:
2 Sets X 5 Reps Warming up to Working Jerk Load.
Cool Down
1. 5 Min Bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
