Friday, April 23, 2021

23
Apr

Friday, April 23, 2021

CrossFit
Main:
E2min x 20 min: Back Squat
0-2: 5 back squat at 35%
2-4: 4 back squat at 45%
4-6: 3 back squat at 55%
6-8: 2 back squat at 65%
8-10: 1 back squat at 75%
10-12: 1 back squat at 80%
12-14: 1 back squat at 85-90%
14-16: 1 back squat at 85-90%
16-18: 1 back squat at 85-90%
18-20: 1 back squat at 85-90%
Core:
5 min clock, 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold, scale to tuck hold
40 sec knee to chest recovery

QuickFit/At home WOD
Main:
E1min x 10 min: Front Squat
1: 5 front/goblet at light
2: 4 front/goblet at light
3: 3 front/goblet at mod
4: 2 front/goblet at mod
5: 1 front/goblet at mod-heavy
6: 1 front/goblet at mod-heavy
7: 1 front/goblet at heavy
8: 1 front/goblet at heavy
9: 1 front/goblet at heavy
10: 1 front/goblet at heavy
Core:
Tabata bicycle crunch :20 x :10 x 8 (4 min)