Wednesday, April 7, 2021

7
Apr

Wednesday, April 7, 2021

CrossFit
Main:
E2min x 20 min: Front squat
0-2: 5 Front squat at 35%
2-4: 4 Front squat at 45%
4-6: 3 Front squat at 55%
6-8: 2 Front squat at 65%
8-10: 1 Front squat at 75%
10-12: 1 Front squat at 80%
12-14: 1 Front squat at 85-90%
14-16: 1 Front squat at 85-90%
16-18: 1 Front squat at 85-90%
18-20: 1 Front squat at 85-90%
Core:
Tabata bird dogs for quality :20 on x :10 off x 8 (4 min)

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
*add weight every other set, goal is to challenge yourself with HEAVY the last 7-10
Core:
Tabata bicycle crunch :20 on x :10 off x 8 (4 min)