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Wednesday July 17th @7PM
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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row/Bike or Run
Specific
2 Sets
10/10 High Kick
8 Alt Quad Stretch
:15 Dead Hang + 5-8 Kip Swings
3 Zombie Front Squat (building)
Front Squat
Front Squat
3 reps @65%
3 reps @70%
3 reps @75%
3 reps @80%
3 reps @85%
3 reps @85%+
On the last set of 3, you can stay at 85% and hit it for another set, IF the squat felt strong and fast go up even if it’s 5lbs total.
Back Squat
Back Squat
5 reps @65%
5 reps @70%
5 reps @75%
5 reps @80%
These might feel a lot slower than normal since we front squatted before this. If that is the case then rest a little longer than you normally would between sets. If that is not helping than drop the percentage to make sure you hit the rep scheme. THAT IS MORE IMPORTANT THAN THE WEIGHT RIGHT NOW!!!
Carlito’s Way (AMRAP – Rounds and Reps)
RX
AMRAP 12
12 Cal Row
12 Toes 2 Bar
12 Alt. DB Snatch (50/35)
Intermediate
AMRAP 12
10 Cal Row
8 Toes 2 Bar
10 Alt. DB Snatch (35/25)
Scaled
AMRAP 12
10/8 Cal Row
12 Hanging Leg Raises or Sit-Ups
8 Alt. DB Snatch (Light DB)
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