Tuesday 12 November, 2013

By 11/11/2013 wod

All Levels

Strength

4 sets of: 4/8 Front Squat/Back Squat @ 75% of 1RM Front Squat – Rest 2:00

Explanation: Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats. If you do not have a 1RM Front Squat use 110% of your max Clean.

Conditioning

L) 21-15-9:
Inverted Shoulder Touch
Kettlebell Swing
Ring Dip

T1) 3 rounds of:
20 Push-up
20 Kettlebell Swing
400m Run

T2) 4 rounds of:
5 Push Jerk @ 65-75% RPE
15 Dynamic Push-up
5 Bent Row
15 Box Jump 30/24

Our Partners

  • crossfitjournal
  • tough
  • tough