March 31, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Take 8 Minutes to Load to 75% of 1RM

Every 2 Minutes for 12 Minutes:

1 Rep @ 75%

3 Reps @ 75%

1 Rep @ 80%

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 85%

Metcon

Metcon (Time)

For Time:

Buy In:

30/20 Assault Bike Calories

Three Rounds of:

30 Alt. Box Step Up (53/35) (1 KB)

30 Box Jump (24/20)

**Time Cap: 14 Minutes**

———————————

Rx+

Box Step Up (70/53)

Box Jump (30/24)

Competition Side Work

Front Rack Walk

Load 1 Rep Max Front Squat:

Three Sets:

Put Weight in Front Rack and Walk 15 Steps out and 15 Steps Back.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s