CROSSFIT

CrossFit
Weightlifting
Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy

3 second pause

Weightlifting
Metcon (Weight)
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster

Barbell: 50% of 1RM Clean and Jerk

Metcon
Metcon (Time)
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
12 Handstand Push-up

CROSSFIT

CrossFit  October 2, 2019

CrossFit
Weightlifting
Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy

3 second pause

Weightlifting
Metcon (Weight)
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster

Barbell: 50% of 1RM Clean and Jerk

Metcon
Metcon (Time)
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
12 Handstand Push-up