Monday – 151012

Steve Allbright – Back Squat

Before a heavy back squat – or any lift, really – it is advisable to take a giant breath such that your rib cage expands into your lats and hold it for the better part of the lift.

Silly breath holding faces are not needed, but are encouraged.

N.B. – 10 Super Special Bonus Points for every 314 athlete you can name in this picture. I count at least 8.


Spealler Warmup
CrossFit Warmup


Juggernaut W6D1

Back Squat
3 @ 60%
3 @ 67.5%
3×8 @ 72.5%
*Last set is for max reps, 1-2 shy of failure.


“Punkin’ Chuckin'”

12min AMRAP

30 x Kettlebell Snatch 53/35
15 x Pullups
30 x Back Squat 95/65
15 x Toes to Bar

*You may sub 15 x Power Snatch with 95/65 if you are unable to perform the KB Snatch

**Kettlebell Snatches in the workout? Must be Jesse’s week of programming again. It is. You might want to schedule your hair/chiro/mani-pedi appointments for Wednesday. Just sayin’.

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