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.Both comments and pings are currently closed.
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
Didn't find any related posts :(
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