CROSSFIT

CrossFit
Home WOD
Metcon (Time)
For time:

10 burpees

10 burpees
25 shoulder taps

10 burpees
25 shoulder taps
50 lateral lunges

10 burpees
25 shoulder taps
50 lateral lunges
100 sit-ups

10 burpees
25 shoulder taps
50 lateral lunges
100 sit-ups
150 air squats

Weightlifting
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages based on 1RM Front Squat

Metcon
Metcon (Time)
For Time:
3 Rounds:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30/20 Cal Row
1:00 Minute Rest

CROSSFIT

CrossFit  March 20, 2020

CrossFit
Home WOD
Metcon (Time)
For time:

10 burpees

10 burpees
25 shoulder taps

10 burpees
25 shoulder taps
50 lateral lunges

10 burpees
25 shoulder taps
50 lateral lunges
100 sit-ups

10 burpees
25 shoulder taps
50 lateral lunges
100 sit-ups
150 air squats

Weightlifting
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages based on 1RM Front Squat

Metcon
Metcon (Time)
For Time:
3 Rounds:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30/20 Cal Row
1:00 Minute Rest