FRIDAY CROSSFIT 08/10/18
GRIND:
A. Front Squat (2 x 3 @ 75%, 2 x 3 @ 80%, 1 x 2 @ 85%, 1 x 90%)
set 1,2- 3 reps at 75%
set 3,4- 3 reps at 80%
set 5- 2 reps at 85%
set 6- 1 rep at 90%
If you don’t know your 1RM base your sets off of RPE scale (rate of perceived exertion).
set 1,2- 6 RPE
set 3,4- 7 RPE
set 5- 7-8 RPE
set 6- 8 RPE
B. AMRAP x 13 minutes
15 Wall ball shots
15 ab mat sit-ups
200 meter run
SPORT:
A. Clean + Front Squat ( 1 clean + 2 front squats)
20 minutes to build to a heavy
squat clean + 2 front squats
B. AMRAP x 13 minutes
24 wall ball shots
12 toes to bar
200 meter run
