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  • CrossFit AMRAP

Friday, February 4th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

Classes are limited to 18 athletes a class. You must register to attend.

 

CROSSFIT

STRENGTH:

Front Squat


7 Sets of 1 Rep:

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 5: 65%

Sets 5-7: 65-75%


  • This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement

  • The 5 pauses take place for 2 seconds each at the following locations:

  1. Quarter Squat

  2. Parallel

  3. Below Parallel

  4. Parallel

  5. Quarter Squat

  • These percentages are based on your 1RM Front Squat

WOD:

5 Rounds:

1 Minute KBS 55/35

1 Minute Box Jump Overs 24”/20”

1 Minute Overhead Squats 95/65

1 Minute Rest


GOAL: 150-300+ Reps


Scaling:

KBS

  • Lighter as needed

Box Jump Overs

  • Shorter as needed

  • Step Overs

  • Step-Ups

OHS

  • 75/55, Empty Bar

  • Front/Back Squats if needed


COMP:

  • Barbell 115/85

 

DO MORE. BE MORE. GIVE MORE. LIVE MORE.






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