CROSSFIT


CrossFit Structured – WOD

Front Squat

Front Squat (Program Week 1)

Warm up to 65% and then start rep scheme

5 x 65%

5 x 70%

5 x 75%

3 x 80%

max reps at 85%

Metcon (Time)

For Time: (CAP: 18min.)

15-12-9-6-3

Thrusters

*15 TTB after each set

15 set: 95/65

12 set: 115/75

9 set: 135/95

6 set: 145/100 RX+ 155/105

3 set: 155/105 RX+ 185/125

If you have to scale, and many will, try to choose something that allows you to add a little something each round. If 95 is spicy by itself, than maybe just stick to that the entire time.

CROSSFIT

CrossFit  December 5, 2017


CrossFit Structured – WOD

Front Squat

Front Squat (Program Week 1)

Warm up to 65% and then start rep scheme

5 x 65%

5 x 70%

5 x 75%

3 x 80%

max reps at 85%

Metcon (Time)

For Time: (CAP: 18min.)

15-12-9-6-3

Thrusters

*15 TTB after each set

15 set: 95/65

12 set: 115/75

9 set: 135/95

6 set: 145/100 RX+ 155/105

3 set: 155/105 RX+ 185/125

If you have to scale, and many will, try to choose something that allows you to add a little something each round. If 95 is spicy by itself, than maybe just stick to that the entire time.