CrossFit – Mon, Apr 7
Performance & Fitness
Back Squat (5 Reps every 2:00 x 3 sets)
Performance
“Mount Doom” (AMRAP – Rounds and Reps)
Complete a round every 1:30 until failure:
10 Double DB Front Squats (50/35)
10 Box Jump Overs (24/20)
*Add 2 reps to both movements each round until you fail to complete the work before the 1:30 mark. 7 ROUND CAP.
Coach’s Notes: The goal is to get through at least 4 rounds which is the round of 16. Scale weights and box height appropriately to do so. This workout is very fatiguing to the legs so be intentional with the box jumps.
Fitness
Metcon (AMRAP – Rounds and Reps)
Complete a round every 1:30 until failure:
10 Goblet Squats (70/53)
10 Calorie C2 Bike
*Add 2 reps to both movements each round until you fail to complete the work before the 1:30 mark. 7 ROUND CAP.
Coach’s Notes: Pause for 3 seconds in the bottom of each rep. Use 50-60% of your 1RM. Focus today is lighter weight and time under tension in the bottom. Don’t use a bounce coming out of the squat.