CrossFit (Performance)
A. Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101+% Rest 2 minutes between sets. B. Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.) CrossFit (Fitness) A. Three sets of: Front Squat x 4 reps @ 42X1 Rest 60 seconds Front-Leaning Rest on Rings x 60 seconds Rest 60 seconds Landmine Row x 6-8 reps each arm Rest 60 seconds B. Three rounds for time of: Run 400 Meters 15 Goblet Squats
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December 2020
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