CrossFit – Wed, Aug 19
General Warm-up
Front Squat (A) Every 3:30 for 3 sets
3 Tempo + Pause Front Squats
Tempo/Pause: 3-second descent + 1-second pause
Performed in the 40-60% 1RM
3 Tempo + Pause Front Squats
Tempo/Pause: 3-second descent + 1-second pause
Performed in the 40-60% 1RM
then,
B) Every 3:30 for 5 sets
3 Front Squats (no tempo or pause)
Performed at 75+%, building)
6 Sets: (6 Rounds for reps)
10 Neutral Grip DB Bench Press
Rest 2:00
6:00 Bike or Row
Every 1:30 perform 8 Russian Kettlebell Swings + 8 Goblet Squats