CROSSFIT

CrossFit
Weightlifting
Back Squat (10-8-6-4-2)
10-8-6-4-2 Back Squats
All sets are completed “On the 3:00”, and all repetitions are taken from the rack.

On the 0:00… 10 Reps @ 70%
On the 3:00… 8 Reps @ 75%
On the 6:00… 6 Reps @ 80%
On the 9:00… 4 Reps @ 85%
On the 12:00… 2 Reps @ 90%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
9 Power Cleans (135/95)
12/9 HSPU
9 Front Squats (135/95)
12/9 Pull-Ups

CROSSFIT

CrossFit  February 12, 2019

CrossFit
Weightlifting
Back Squat (10-8-6-4-2)
10-8-6-4-2 Back Squats
All sets are completed “On the 3:00”, and all repetitions are taken from the rack.

On the 0:00… 10 Reps @ 70%
On the 3:00… 8 Reps @ 75%
On the 6:00… 6 Reps @ 80%
On the 9:00… 4 Reps @ 85%
On the 12:00… 2 Reps @ 90%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
9 Power Cleans (135/95)
12/9 HSPU
9 Front Squats (135/95)
12/9 Pull-Ups