Establish a Heavy 1 RM Back Squat Within 25 Mins
Suggestion
Set 1- 5 Reps @ 65%
Set 2 -5 Reps @ 70%
Set 3 – 3 Reps @ 75%
Set 4 – 3 Reps @ 80%
Set 5 – 1 Rep @ 85%
Set 6 – 1 Rep @ 90%
Set 7 – 1 Rep @ 95%
Set 8 – 1 Rep @101%
Rest At Lease 90 Sec per Set
Record Heaviest On WODIFY
10 Min AMRAP
10 Wallballs 20/14
20 Russian Kettle Bell Swings 53/35
30 Reverse Lunges
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…
