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WODs

Wednesday, October 21, 2015

By October 20, 2015No Comments

CrossFit Lynchburg – CrossFit

Front Squat (See Rep Scheme Below:)

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every 2 minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 93% x 1 rep

*Set 9 – 97+% x 1 rep

*Set 10 – 101+% x 1 rep

Metcon (AMRAP – Rounds)

8 Min AMRAP:

Hill Sprints

– in the 8 min time cap you must exceed 11 Sprints

* 15 Burpee Penalty per rep under 11 not completed

Jerrod Ruhl

Author Jerrod Ruhl

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