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Tuesday 6/4/2013 WOD

By: 3 Comments

Warm up

200 meter run

Squat Stretch 3x 5 seconds

Iron Cross 3x 5 seconds

Spider man 3x 5 seconds

10 Groiners

Full Plank hold 1 minute

200 Meter sprint

 

 

Strength

Front Squat with tempo

31×1 As you descend on the squat, count for three seconds, pause at the bottom for 1 second then explode up

rep wave 3-3-3-3-3-3

First three sets are light to medium, second set of wave is medium to heavy

 

 

Training

20 Front Squats (115/80lbs)

10 Hand release Push-ups

200 meter sprint

10 Front Squats

20 Hand Release Push ups

200 meter sprint

5 Front Squats

40 Hand Release Push ups

200 meter sprint

This triplet is a straight burner. No pacing on this one. We are channeling our inner Vin Diesel and going for fast and furious. Clean the bar from the ground and GO!  

 

Cash out 

50 Weighted Sit ups

Make’em sizzle 🙂

Check out this quick video on CrossFit’s definition of INTENSITY

Andrea Ager catching you NOT putting your equipment back.

Comments: 3

  1. Front squat: 55, 65, 75, 85, 95, 105, 115
    Next time, I want to start at a higher weight to make sure I have time to build up to a heavy set of 3

    Metcon: 9:11 rx

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