150203


Main – CrossFit

Weightlifting

Back Squat (5 Sets of 5)



First set 70%+ and go from there.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

6 Deadlifts (315/205lbs)

12 Handstand Push Ups

***Everyone will scale the weight to 75% of their 1RM. 315/205lb is max.

Extra

Metcon (No Measure)

Row:

1000m mod

200m easy

300m sprint

100m easy

90 sec rest

800m mod

200m easy

300m sprint

100m easy

90 sec rest

600m mod

200m easy

300m sprint

100m easy

90 sec rest

400m mod

200m easy

300m sprint

100m easy

90 sec rest

200m mod

200m easy

300m sprint

100m easy

Total: 6000m

Easy pace: 2000m PR pace + 15-30sec

Mod pace: 2000m PR pace + 5-15sec

Sprint pace: 2000m PR pace or better

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Post a Comment