• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

Friday 1/10/20

By Wodify | In WOD | on January 9, 2020

West End CrossFit – CrossFit

“Speedo” (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

300 Meter Row

20 Plate Hops

10 Thrusters (65/45)

*Complete Full Rounds Before Switching

Open Athletes

Silverback Primer

3 Sets For Quality:

5 Tempo Ring Rows

10 Front Rack Reverse Lunges

:20 Second Front Squat Hold

Box Front Squats

On the Minute x 10:

2 Box Front Squats

Sets 1-2: 50% of 1RM Front Squat

Sets 3-4: 55% of 1RM Front Squat

Sets 5-7: 60% of 1RM Front Squat

Sets 8-10: 65% of 1RM Front Squat

*The goal on these Box Front Squats is speed off the box

We’ll pause for 1 full second on the box, then fire up from our seated position

Set the box (or plates) just below parallel

Perform 2 reps every minute on the minute for 10 minutes (20 reps total)

These percentages are based on your 1RM Front Squat:

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

“Speedo”

Every 3 Minutes x 5 Rounds:

21/15 Calorie Row

15 Plate Hops

5 Thrusters

*Building to a Heavy Thruster Weight

No Comments to "Friday 1/10/20"

COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.