CrossFit Modern – CrossFit
Back Squat
Every3:00 x7
1×4 @70%
1×4 @75%
1×3 @80%
4×2 @85%
First rep on every set has a 3 SECOND PAUSE .
The percentages can be used as a guide; there will be somedays you come in and these either feel light, just right or even too heavy.
If you have a day where it feels too heavy drop the weight by a few lbs and focus on hitting the rep scheme the way it is written.
Would a cardboard belt be a waist of paper? (Row Option) (AMRAP – Rounds and Reps)
RX
AMRAP 15
15/12 Cal Echo
5 Double KB Clean & Jerk (35/24s)
10 Toes 2 Bar
RX+
AMRAP 15
15/12 Cal Echo
5 Double KB Clean & Jerk (50/35s)
15 Toes 2 Bar
Scaled
AMRAP 25
10/12 Cal Echo
5 Double KB Clean & Jerk (light)
10 Knees 2 Chest or 15 Ab Mat Sit-Up
Would a cardboard belt be a waist of paper? (Row Option) (AMRAP – Rounds and Reps)
RX
AMRAP 15
20/15 Cal Row
5 Double KB Clean & Jerk (35/24s)
10 Toes 2 Bar
RX+
AMRAP 15
20/15 Cal Row
5 Double KB Clean & Jerk (50/35s)
15 Toes 2 Bar
Scaled
AMRAP 25
15/12 Cal Row
5 Double KB Clean & Jerk (light)
10 Knees 2 Chest or 15 Ab Mat Sit-Up
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