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Components
Front Squat
Cross-Bones
Settings
Location
(All)
CrossFit South Shore
Program
CrossFit
Down and Dirty 4x4
Nutrition Services
Open Gym
Performance and Recovery Workshop
Personal Training
Pump
SS 30 Express
Date
WOD
Monday - 08MAR2021 - CrossFit South Shore
Class
(All)
6:00 AM CrossFit
CrossFit: 7:30 AM
CrossFit: 9:00 AM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Monday - 08MAR2021
Front Squat (5x5)
5x5 every 2:00 minutes
Start with a moderate weight after a few warm up sets
Add weight each set
Work up to a heavy but not max for the Day
Cross-Bones (Time)
3 Rounds
15 Cal Row
15 Thrusters (95,65)
RX+ Scale up 10-15% if you can go unbroken
L2: (75,55)
L1: (45,35)
Accessories
Plate Halo 4x10each direction
Supine Plate Press 4x15
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Monday, March 08, 2021
Athletes:
Men / Women
All Athletes
Leaderboard
Front Squat
Nicholas Sarruda
1 x 5 @ 255 lbs
Jason McCafferty
1 x 5 @ 250 lbs
Evan Whitemyer
1 x 5 @ 245 lbs
Athletes
1
Brian
Mulvey
6:00 AM CrossFit
1 x 5 @ 125 lbs
2
Suzanne
Lydon
6:00 AM CrossFit
5 x 5 @ 90 lbs
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