CROSSFIT 11/09/2020

0. Warmup
take 20 min for perfect squat mobility & glute activation

A. Strength ( 20 min)

Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B. Conditioning (00:40-00:60)

In a 18-Minute Window:
Max Calorie Assault Bike/Ski/Row

Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (22,5k/35’s)
10 Wallballs (20/14)

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