CROSSFIT

CrossFit
Weightlifting
Pause Back Squat
Building upon last week.

5X2

*7 second descent, 3 second pause in bottom.

Set #1 – 63%
Set #2 – 65%
Set #3 – 67%
Set #4 – 69%
Set #5 – 71-74%, based on feel.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike

Rest 3:00

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike

Rest 3:00

AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (95/65)
27/21 Calorie Assault Bike

For scoring, pick up where you left off each AMRAP.

CROSSFIT

CrossFit  February 6, 2019

CrossFit
Weightlifting
Pause Back Squat
Building upon last week.

5X2

*7 second descent, 3 second pause in bottom.

Set #1 – 63%
Set #2 – 65%
Set #3 – 67%
Set #4 – 69%
Set #5 – 71-74%, based on feel.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike

Rest 3:00

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike

Rest 3:00

AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (95/65)
27/21 Calorie Assault Bike

For scoring, pick up where you left off each AMRAP.