CROSSFIT

CrossFit
Weightlifting
Front Squat
6 Sets, resting as needed between (~2:00):
Set #1 – 3 Reps @ 80%
Set #2 – 1 Rep @ 83%
Set #3 – 3 Reps @ 80%
Set #4 – 1 Rep @ 86%
Set #5 – 3 Reps @ 80%
Set #6 – 1 Rep @ 89%
Metcon
Metcon (Time)
3 Rounds, resting 1:00 between:
24/18 Calorie Ski Erg
12 Front Squats 135/95
8 Single Arm Dumbbell Hang Clean and Jerks 50/35
RX+ 155/105 & 60/45

Score the slowest round.
Alternate the clean and jerks

CROSSFIT

CrossFit  November 4, 2019

CrossFit
Weightlifting
Front Squat
6 Sets, resting as needed between (~2:00):
Set #1 – 3 Reps @ 80%
Set #2 – 1 Rep @ 83%
Set #3 – 3 Reps @ 80%
Set #4 – 1 Rep @ 86%
Set #5 – 3 Reps @ 80%
Set #6 – 1 Rep @ 89%
Metcon
Metcon (Time)
3 Rounds, resting 1:00 between:
24/18 Calorie Ski Erg
12 Front Squats 135/95
8 Single Arm Dumbbell Hang Clean and Jerks 50/35
RX+ 155/105 & 60/45

Score the slowest round.
Alternate the clean and jerks