CrossFit – Tue, Nov 11
General Warm-up
Back Squat (Back Squat
5-5-5 AHAP
5-5-5 AHAP
Start at no lighter than 80-85% and build AHAP. All 3 sets MUST BE HEAVY.
Bike 1500m Slowly between sets and take additional rest as needed before next set.
(25min Total))
The 3×5 is a tried and true method to get your athletes strong, but with only 3 working sets, ALL THREE SETS NEED TO BE VERY HEAVY, bordering on three 5RMs.
AMRAP 12 Minutes (AMRAP – Rounds and Reps)
Run 300m
12 Wallballs 30/20lbs to 10/9ft
9 Chest to Bar Pull Ups
Feel: Cardio
Pace: sustain
Target Score: 2:00-2:30 Rounds
3:00 Any Machine or Outdoor Jog
-Then-
20 Spiderman Lunges
20 Dead bugs
-Then-
3 Rounds
8 Kettlebell Deadlifts
8 Goblet Squats
:05 Bike Sprint