Photo by Hillary Froning Photography
Front Squat (3)
3 sets of 10 reps
At 50%, 60%, 70%
(Sorry… I had that backwards, I think this looks better and more self explanatory)
– Then –
5 sets of each/alternating movements
30 sec work/30 sec rest
Front Squat (115/75)
Air Dyne or Row for Calories
Example: Front squat for 30 seconds (AMRAP), rest 30 seconds, Air Dyne or Row for Calories for 30 seconds, rest 30 seconds = 1 set.
This entry was posted by Lauren on May 2, 2013 at 1:00 am, and is filed under WOD. Follow any responses to this post through RSS 2.0.You can leave a response or trackback from your own site.
I’m not understanding how to do the MetCon part for today, is there a transition period?
Can you also clear up the strength also
I updated the workout. Sorry for the confusion!
(done before the corrections..)
A) Fr. Sq 1RM 270lb
3×3 @135lb (50%)
B)With no rest besides transitions:
*calories were earned on the rower.
Front Squat: 275lb
AMRAP: 76 reps
I did the workout before it was changed so I did 10 sets of 3 for front squat and for the AMRAP I didn’t take any rest in between.
Yeah, me too! It as still a good training session nonetheless.
A) % from 270lb front squat
B) 69 reps/ 55 cal from rower
FS @ 155 x 10, 185 x 10, 205 x 10
Metcon: 63 rep FS/51 Cal Row
135×10, 155×10, 175×10
55 reps but no count on cals
Front Squat (155×10, 175×10, 195×10)
MetCon: (12/12, 13/13, 13/14, 12/12, 13/13) (127 total) Rx
Going for my Level 1 Cert this weekend at Crossfit King of Prussia. Any tips you can give so that I’m as prepared as possible?
P.S. I’ll be rocking my Mayhem shirts all weekend
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