Gym – CrossFit

“To grow in life, be willing to suffer.”
-David Goggins

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 15 min

10 Iron cross/ RO2VS

10 Thoracic rotations ea side

10 Alternating squat thoracic rotations

20 Banded squats

3 rounds:

100m

10 Push-ups

5 cals (Row,bike or erg)

Use time remaining to start warming up on front squats

Front Squat (3×6 @ 60-65% most recent 1RM)

Take 20 min to warm up to 60-65% of recent 1RM

Warm-ups sets:

Bar :10 reps

35%: 6 reps

50%: 5 reps

55%: 2 reps

60%: 1 rep

65%: 1 rep (only if using for working weight)

rest ~1:00-1:30 between warm-ups sets, and 2:00- 2:30 between working sets.

Metcon (Weight)

EMOM 16

Min 1: 30 DU’s

Min 2: 5 hang power cleans

Rx: 115/65

Rx+: 135/95 (40 DU’s) (6 reps)

Fire breather: 155/105 (50 DU’s) (7 reps)
Even if you don’t want to increase the reps, try to increase the weight…Or, you could increase the reps and leave the weight…