CrossFit – Mon, Aug 18
Performance
Fitness
Front Squat (6 reps every 2:30 x 4 Sets)
Squat Clean and Jerk (3,3,2,2)
Metcon (AMRAP – Rounds and Reps)
AMRAPx10:00
500/400m Row or Ski or 400m Run
10 Deadlifts (225/155)
Coach’s Notes: The machine/ run counts as 4 reps. For guys 125m completed on row or ski is 1 rep. For ladies every 100m is 1 rep. Every 100m completed on run is 1 rep.
Coach’s Notes: Complete a set every 2:30. Start around 75% of 1RM and finish around 82-85% of 1RM. Drop and reset- not TNG.