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Front Squat

Crossfit Games Open 1 ...

Metcon

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Workout

Wednesday, 12/9/20

Box WOD

A: Front Squat (With 3second Pause, Find 2RM)

Front Squat

(20min)
Pause at the bottom of your squat for 3 seconds, then explode up
**Target approximately 75% of 1RM FS

Metcon

Br: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Bm: Crossfit Games Open 19.2 Masters (55+) (AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 115# / 65#
*Round 2 - 13 @ 135# / 85#
*Round 3 - 11 @ 155# / 105#
*Round 4 - 9 @ 185# / 125#
*Round 5 - 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Bs: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP - Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

HOME WOD

a: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20-18-16-14-12-10-8-6-4-2 reps of
DB Push press 35/25 (a pair)
DB Front Squat 35/25
Burpee over DB
V-up

b: Metcon (No Measure)

NFT,
3 rounds of
50 seconds bear crawl
50 second broad jump
50 second Single leg broad jump

Whiteboard:

Wednesday, December 09, 2020

Male Clients