CrossFit – Mon, Feb 12
Back Squat or OHS
Overhead Squat (6×1 Climbing)
6 sets (Every 2 minutes 1 OHS, build to a heavy single)
Off the rack
Back Squat (6×1 climbing)
6 sets (Every 2 minutes 1 back squat, build to a heavy single)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
Calorie Row
5 minute Rest
AMRAP 10:
1 Power Snatch
1 OHS
10 Box Jumps or Step-ups(24/20″)
2 Power Snatches
2 OHS
10 Box Jumps or Step-ups
……Add 1 Barbell rep each round
Barbell 95/65
RX Barbell 115/85
1 Clean then 1 Jerk then 2 Cleans and 2 Jerks then 3 Cleans and 3 Jerks. Finish your Clean reps before you go into the Jerk. Add one barbell rep every round
Choose a weight that you could do 10 or more barbell reps unbroken when fresh.
Scores is Calories(reps) on the row plus rounds and Reps
We are Front Squatting tomorrow