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Friday CrossFit

25
Aug

Friday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Weight)

9 Sets of 2 Tempo Repetitions

5 Seconds Down, 3 Second Pause in

Bottom, Stand.

There will be (3) waves, with each wave starting at 50%. On each wave, the final lift of each will grow in percentage.

Set #1 – 50% 1RM Front Squat

Set #2 – 55% 1RM Front Squat

Set #3 – 60% 1RM Front Squat

Set #4 – 50% 1RM Front Squat

Set #5 – 55% 1RM Front Squat

Set #6 – 63% 1RM Front Squat

Set #7 – 50% 1RM Front Squat

Set #8 – 55% 1RM Front Squat

Set #9 – 66% 1RM Front Squat
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in

“Whiskers” (Time)

3 Rounds:

10 Chest to Bar Pull-Ups

10 Front Squats (165/110)

10 Burpees
In today’s triplet, we are looking to bring the intensity. Treat this workout as if it were “Fran”.

With the stimulus of the workout being short and fast, we are looking to ensure we have the correct weight on the barbell for the front squats. Choose a loading that allows for 15-20+ repetitions unbroken, when fresh. In other words, we want that first round of front squats unbroken, without question.

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