CrossFit – Tue, Jan 31
Back Squat in place of OHS
Overhead Squat (On the 2:30 x 6 sets:)
<p>Set 1: 7 Reps 65%</p><p>Set 2: 5 Reps 70%</p><p>Set 3: 3 Reps 75%</p><p>Set 4: 7 Reps 65%</p><p>Set 5: 5 Reps 70%</p><p>Set 6: 3 Reps 75%</p><p> </p><p>Log your 2×3 @75%</p><p>If you Back Squat do not put it under OHS</p>
2-3 Zone (AMRAP – Reps)
<p>AMRAP 2-2-2-3:</p><p>ADV RX</p><p>15/12 Cal Row</p><p>9 Burpee Box Jump Overs (24/20")</p><p>Max T2B</p><p>Rest 1 minute between Rounds</p><p> </p><p>RX</p><p>12/9 Cal Row</p><p>6 Burpee Box Jump Overs (24/20")</p><p>Max T2B</p><p>Rest 1 minute between Rounds</p>
<p>Stimulus:</p><p>These are meant to be sprint intervals. Sprint through the row and the BBJO and then chip away at the T2B with the remaining time.</p><p>Goal is for the row to be completed in less than 1:00</p><p>BBJO completed in less than 1:00 leaving you at least :20 sec for T2B</p><p> </p><p>Score is total T2B</p>
Extra Work (AMRAP – Rounds and Reps)
<p>AMRAP 8:</p><p>3-6-9-12-15……add 3 reps for HSPU every rounds</p><p>6 DB Box Step Ups (24/20")</p><p>(50/35)</p>
