CROSSFIT

Crossfit
Weightlifting
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat

Clean
4 Sets:
2 Clean Pulls
2 Hang Clean High Pulls
2 Tall Cleans

Percentages based off estimated 1RM Squat Clean:
Set #1 – 30%
Set #2 – 35%
Sets #3+4 – 40%

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CROSSFIT

Crossfit  July 8, 2019

Crossfit
Weightlifting
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat

Clean
4 Sets:
2 Clean Pulls
2 Hang Clean High Pulls
2 Tall Cleans

Percentages based off estimated 1RM Squat Clean:
Set #1 – 30%
Set #2 – 35%
Sets #3+4 – 40%

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips