Wednesday

CrossFit Evergreen – CrossFit

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Strength

Front Squat

On the 1:30 x 7 Sets:

1 Pausing Front Squat

1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for 3 full seconds in a full depth squat position.

Set #1: 55% of 1RM

Set #2: 60%

Set #3: 65%

Set #4: 70%

Set #5+6+7: Build to a Heavy Complex

Metcon

Metcon (Time)

3 Rounds: (10 minute cap)

10 KB Swings 24/16

10 Front Squats 95/65 (Rx+= 135/95)

10 Barbell-Facing Burpees

By |2019-01-09T03:00:00+00:00January 9th, 2019|WOD|Comments Off on Wednesday