4.8.19 CrossFit

7
Apr

4.8.19 CrossFit

CrossFit Rigor – CrossFit

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Weightlifting

Overhead Squat (8 Min E2MOM 3 reps )

3x Tempo Overhead Squats

3-1-1-0

3 seconds down, 1 second bottom.

* Should look like the most controlled

squat you’ve ever done.

* NO CRASH

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

B.) 18 min AMRAP

4 rounds

200 M run

5 OHS (155/105)

in remaining time- strip weight

100 M run

10 OHS (95/65)

Score is rounds and reps of

100 M run

10 OHS

RX+

B.) 18 min AMRAP

5 rounds

200 M run

5 OHS (205/125)

in remaining time AMRAP

100 M run

10 OHS (135/85)

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