CROSSFIT
STRENGTH:
Tempo Back Squat
7 Sets of 1 Tempo Squat*
*5s down, 3s pause in bottom.
WOD:
3 Rounds:
400m Run/Row
20 Kettlebell Swings 55/35
20 Wallballs 20/14
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SWEATFEST:
For Time:
200m Row, 27 Wallballs, 27 Box Jumps
200m Row, 21 Wallballs, 21 Box Jumps
200m Row, 15 Wallballs, 15 Box Jumps
200m Row, 9 Wallballs, 9 Box Jumps
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CrossFit For Sport (Teens)
STRENGTH:
Pausing Back Squat
5 Sets of 2
*3 Second Pause in the Bottom
Set #1 - 65% of estimated 1RM Back Squat
Set #2 - 67%
Set #3 - 69%
Set #4 - 72%
Set #5 - 75%
WOD:
4 Rounds:
10 Hang Power Snatches
12 Bar-Facing Burpees
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