CROSSFIT
STRENGTH:
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 59% of 1-Rep Back Squat
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.
WOD:
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats 75/55
Rest 3:00
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats 95/65
Rest 3:00
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats 115/85
SWEATFEST
For Time:
1,500 Meter Row
30 Heavy KB Deadlifts (Double KB)
45 Lateral Barbell Burpees
CROSSFIT FOR SPORT
STRENGTH:
Hang Power Cleans
2-2-2-2-2
*Build to a moderate double with a :02 pause in the catch
WOD:
For Time:
500m Row
Then, 4 Rounds of:
6 Pang Power Cleans
8 Bar Facing Burpees
10 Toes-To-Bar/Knee Raises/15 Sit Ups
