MON JULY 29, 2019 - CROSSFIT

"Things work out best for those who make the best of how things work out." -John Wooden

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Banded Lateral Steps
Glute Bridges
Overhead Squats with the Band

Strength

Stamina Squats

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back SquatsBarbell - 69% of 3-Rep Back Squat
4th and final week of 3/6 rep scheme

Metcon

Hot Sauce (3 Rounds for reps)

"Hot Sauce" Part #1
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb

Rest 3:00

"Hot Sauce" Part #2
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb

Rest 3:00

"Hot Sauce" Part #3
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lbScore is # of overhead squats for each round

 

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