20 Jun CrossFit
CrossFit Metric – CrossFit
WU: Warm-up (No Measure)
2 Rounds
20 Monster Walks
30 sec. Wall Sits
10/10 Side Plank Hip Lift
10 Kip Swings
A: Back Squat (5, 4, 3, 2, 1, 1, 1)
Today is a Max Out Day!!
Use the following approximate % loads of your estimated 1 RM
Warm Up Sets (every 90sec.)
10 @ Barbell
5 @ 50%
5 @60%
5 @70
Working Sets ( every 2 min.)
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
1 @ 95%
1 @ 100%
1 @ 100%+
– It is not recommended that athletes who have less than 1 years of back squat experience go for 1 rep max efforts.
– make sure you know how to fail the rep safely and/or have an experienced spotter.
– An alternate rep scheme for less experienced lifters is:
7, 7, 5, 5, 3, 3, 3
B: Metcon (Time)
3 Rounds for time:
400 m Run
30 Wall Balls, 20/14
15 Toe to Bar
Fitness: 14/10, Hanging Knee Raises
CAP 14 min
Push for unbroken on Wall Balls
Split the T2B in no more than 2 sets
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