CrossFit Jeppis November Challenge.
Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

E4MOM for 4 sets
4 hang squat clean 50/35
4 thrusters
4 STOH
8 back squats

WOD (S):
100 wall ball
90 KBS 24/16
80 thrusters 20/15
70 sit ups
60 OHS 20/15
E2MOM stop and do 3 burpees

Freestyle Fran

45 reps of each for time:
- Thrusters 42,5/30kg
- Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

3 Rounds:
500 Meter Row
15 Burpee
10 Front Squats @ 70/45kg
- Alternate each round.

CrossFit Jeppis November Challenge.
Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

Take 10min to build to a heavy-ish Front squat, and then....
Every 3min for 15min (5 sets) of:
Front Squat x 3-5 reps @ 30X1

CrossFit Jeppis November Challenge.
Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

6 sets of:
Back Squat
Set1 - 3 reps @ 75-80%
Set2 - 2 reps @ 80-85%
Set3 - 1 rep @ 85-90%
Set4 - 3 reps @ 80-85%
Set5 - 2 reps @ 85-90%
Set6 - 1 rep @ 90-95%
Rest 3-4min between sets

10 thrusters 40kg/25kg
60 DUs
10 thrusters 50kg/35kg
60 DUs
10 thrusters 60kg/45kg