CrossFit – Mon, Aug 3
General Warm-up
Back Squat (“Back Squat
7 reps @ 60% 1RM
5 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
1 max rep set at 90%
7 reps @ 60% 1RM
5 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
1 max rep set at 90%
Slowly bike 1,000m between sets for rest
Goal is 3-6+ reps at 90%. Adjust weight accordingly.”)
AMRAP 1:45 x 8 (8 Rounds for reps)
Row for Meters
Rest 2:00
We’re slowly making our way out of aerobic row purgatory. This workout should be :01-:03 per 500m split faster than the 2:00 AMRAPs.
3 Rounds
1:30 Machine
10 Russian Kettlebell Swings
10 Squats