MAX EFFORT – LOWER


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat

For 14 minutes, every 2 minutes perform:

Sets 1 & 2: 5x

Sets 3 & 4: 3x

Sets 5, 6 & 7: 1x

Heavy as possible

Metcon

B: Metcon (AMRAP – Reps)

4 Sets of:

1:00 Dbl. KB Front Squats B/W

Rest 30 seconds

1:00 Dbl. KB RDL B/W

Rest 30 seconds

1:00 Dbl. KB Swing B/W

Rest 30 seconds

MAX EFFORT – LOWER

Max Effort – Lower  March 26, 2017


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat

For 14 minutes, every 2 minutes perform:

Sets 1 & 2: 5x

Sets 3 & 4: 3x

Sets 5, 6 & 7: 1x

Heavy as possible

Metcon

B: Metcon (AMRAP – Reps)

4 Sets of:

1:00 Dbl. KB Front Squats B/W

Rest 30 seconds

1:00 Dbl. KB RDL B/W

Rest 30 seconds

1:00 Dbl. KB Swing B/W

Rest 30 seconds