Thursday 6.1.17
June 1, 2017
crossfit 1401 warmup
Monday 6.5.17
June 5, 2017
Show all

Friday 6.2.17

Building to a Heavy Single for the day. After the percentage work below, feel the weights out today. If we are moving well and feeling strong, continue to climb. If we are not, build to a heavy single and move past.

On the 0:00… 3 Reps @ 45% of 1RM Front Squat

On the 1:00… 2 Reps @ 50% of 1RM Front Squat

On the 2:00… 1 Reps @ 60% of 1RM Front Squat

On the 3:00… 3 Reps @ 50% of 1RM Front Squat

On the 4:00… 2 Rep @ 55% of 1RM Front Squat

On the 5:00… 1 Rep @ 65% of 1RM Front Squat

On the 6:00… Rest

On the 7:00… 1 Rep @ 70% of 1RM Front Squat

On the 8:00… 1 Rep @ 75% of 1RM Front Squat

On the 9:00… 1 Rep @ 80% of 1RM Front Squat

From Minutes 10-20… build to a heavy single for the day.

“QUATTRO”

4 Rounds:
21/15 Calorie 
18 Wallballs (20/14) – Females to a 9′ Target
15 Kettlebell Swings (53/35)
12 Burpees
Assault Bike – 15/10 Calories per round
Rower – 21/15 Calories per round