CrossFit – Mon, Apr 14
Performance & Fitness
Front Squat (2 Reps every 2:00 x 5 Sets)
Performance
Metcon (AMRAP – Reps)
For total reps:
AMRAPx1:30
20 Calorie Row
20 Lateral Burpees Over Rower
30 Toes to Bar
40 Alternating DB Snatch (50/35)
Rest 1:00
Repeat as a 3:00 AMRAP
Rest 1:00
Repeat as a 6:00 AMRAP
Coach’s Notes: The goal is to get as far as you can each AMRAP. The first 2 are short and you won’t finish a full round. The goal for the 6:00 AMRAP is to try and finish a full round. You will start over from the beginning on each AMRAP. Score is total reps from all 3 AMRAPs so pace accordingly from the beginning to get the most reps possibe.
Fitness
Metcon (AMRAP – Reps)
For total reps:
AMRAPx1:30
20 Calories on any machine
20 Burpees
30 Sit-ups
40 Alternating DB Snatch (50/35)
Rest 1:00
Repeat as a 3:00 AMRAP
Rest 1:00
Repeat as a 6:00 AMRAP
Coach’s Notes: Keep all 5 sets between 80-85% of 1RM. You can build but don’t go above 85%.