CrossFit – Wed, Sep 17
Warm Up
Back Squat (
Every 2 minutes, for 12 minutes:
Every 2 minutes, for 12 minutes:
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 70%
*Set 5 – 3 reps @ 75-80%
*Set 6 – 1 rep @ 90+%
@ minute 12 perform
1 Set of 10 pause back squats @50%)
*Pause 3 seconds at the bottom of each rep.
METCON (AMRAP – Reps)
SERVICE CUP WORKOUT 4
AMRAP 10:
5 hang clean and jerks (80/115 lb)
10 back squats
15 toes-to-bars
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Three sets of:
50 Foot Lateral Monster Walk (left and right)
25 Banded Good Mornings
10 Alternating Cossack Squats