CrossFit – Wed, Jul 8
General Warm-up
Back Squat (“Back Squat
9 reps @ 50% 1RM
7 reps @ 60% 1RM
5 reps @ 70% 1RM
3 reps @ 80% 1RM
1 max rep set at 80% 1RM
9 reps @ 50% 1RM
7 reps @ 60% 1RM
5 reps @ 70% 1RM
3 reps @ 80% 1RM
1 max rep set at 80% 1RM
Slowly bike 500-1,000m between sets for rest
Goal is 8-12 reps at 80%. Adjust weight accordingly. “)
AMRAP 11 Minutes (AMRAP – Rounds and Reps)
9 DB Front Squats 50s/35s
15 DB Farmers Lunge Steps 50s/35s
400/320m C2 Bike
Rest 1:30
No Target, Essentially back squat accessory work with a rude misfit twist on it. We want the legs fully pumped by the end. Encourage a flush afterwards.
3 Rounds
1:30 Machine
10 Russian Kettlebell Swings
10 Squats