CrossFit – Tue, Feb 11
Tuesday WARM up (AMRAP – Reps)
8:00 AMRAP
10 Cossack Squats
5 light Dumbbell Hang Cleans
5 Up Downs
5 Kip Swings
5 Ring Rows
3 Tempo Front Squats
Front Squat (8 sets
2 Tempo Front Squat (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 between sets-)
2 Tempo Front Squat (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 between sets-)
Metcon – Tuesday (AMRAP – Reps)
15-12-9
Hang Squat Clean (115/85)
Burpee Box Get Over (30/24)
Chest to Bar Pullups
(KG conv: 52.5/37.5 HSC)
Time cap: 12mins
RX+
15-12-9
Hang Squat Clean (135/95)
Burpee Box Get Over (30/24)
Chest to Bar Pullups
(KG conv: 60/42.5 HSC)