Monday 6.06.11

CrossFit One World Movement Library - The Back Squat from crossfitoneworld on Vimeo.

Freddy Camacho of CrossFit One World goes over the difference between high bar and low bar back squats.

SWOD: Back Squat 12x2 at 80-85% of 1rm, on the minute

Metcon: 4 Rounds for time:

- 10 Pull Up

- 20 Thrusters (45/35)

- 400m Run


For the SWOD, on the minute unrack the bar (high bar or low bar), complete two reps, and re-rack it.  On the next minute, do it again.  Repeat this sequence for 12:00. 

In the metcon, the thrusters will seem too light, but that is on purpose.  Move fast through the movement with perfect form!

Post weights and time to the comments section!  bc