CrossFit
Strength
Front Squat [Video]
Build to 90% of your 1rep Front Squat.
Then complete 3 sets 3 Front Squats, #10 heavier than last week.
First week = 75% of your 1rep.
Conditioning
AMRAP in 18 Minutes:
Run 600 meters
35 Air Squats
25 Push-ups
Run 400 meters
35 Air Squats
25 Push-ups
Run 200 meters
35 Air Squats
25 Push-ups
Rx+: Wear a vest. Every 100m is 1 rep.
If you complete Round 1 under 18 minutes, start Round 2 with the 200m Run and work back up.
Bootcamp
A)
1000m Row for time
* 10 minute Cap
B)
Full Tabata of Each of the following
Movements
20 seconds On / 10 seconds Off
• MedBall chest hold + high knee marching
• Air Squats
• Ball Slam
• Russian Twist with ball
• Biking
Take 1 minute Rest between each Tabata movement
C)
800m Run for time
