CROSSFIT

CrossFit
Weightlifting
Box Front Squat (EMOM x 7)
On the 0:00

On the Minute x 7:
2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat

Front Squat
On the 9:00

On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat

Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat

Metcon
Metcon (Time)
For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)

CROSSFIT

CrossFit  February 7, 2020

CrossFit
Weightlifting
Box Front Squat (EMOM x 7)
On the 0:00

On the Minute x 7:
2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat

Front Squat
On the 9:00

On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat

Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat

Metcon
Metcon (Time)
For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)