CrossFit – Mon, Jun 8
Warm Up (Checkmark)
Front Squat (Weight)
Every 1:15 minutes:
Pause Front Squat
( 2 Seconds Hold on the way up at parallel)
Set 1- 3 reps @ 50%
Set 2- 3 reps @ 55%
Set 3- 2 reps @ 60%
Normal Front Squat (No Pause)
Set 4- 2 reps @ 65%
Set 5- 1 Rep @ 75%
Set 6- 1 Rep @ 85%
Set 7- 1 Rep @ 95%
Then…
Every 1:00 minute:
Set 1- 30 Seconds Front Rack Hold @ 95%
Set 2- 20 Seconds Front Rack Hold @ 105%
Set 3- 10 Seconds Front Rack Hold @ 110%
Score last set of Front Squat
METCON (Weight)
30 EMOM
-15/10 Cal Echo Bike
-1 Snatch @ 70-90+%
-1 min rest
Note last Snatch weight, build throughout the 10 sets.