Sun20150517

CrossFit Crescent – CrossFit

 

Strength

1 RM Back Squat Week!

Back Squat (15 Min to find 1RM)

If you are not feeling your strongest today for the Back Squat, you can wait until later in the week to find a 1 rep max. You may attempt a 1RM Hang Squat Clean today instead.

Fitness WoD

Metcon (AMRAP – Rounds)

15 Min AMRAP

5 Min AMRAP

-5 Pull-ups

-10 Push-ups

-15 Air Squats

5 Min AMRAP

-10 Box Jumps 20″

-10 KBS Russian

-10 Situps

5 Min AMRAP

-5 Pull-ups

-10 Push-ups

-15 Air Squats
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Score all 3 AMRAPs together

ONLY ROUNDS COUNT

When the coach calls for a switch at the 5 minute marks you may FINISH the round you are on but you then must move on to the next set of movements.

The very last round in the last AMRAP counts only if you finish it before the time limit.

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Sport WoD

Metcon (AMRAP – Rounds)

15 Min AMRAP

5 Min AMRAP

-10 Thrusters 75# / 55#

-10 Hang Power Cleans 75# / 55#

-10 Toes-to-Bar

5 Min AMRAP

-5 Pull-ups

-10 Push-ups

-15 Air Squats

5 Min AMRAP

-10 Thrusters 75# / 55#

-10 Hang Power Cleans 75# / 55#

-10 Toes-to-Bar

*Allowed Substitutions*

Wall Balls for Thrusters

American KBS for Hang Power Cleans
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Score all 3 AMRAPs together

ONLY ROUNDS COUNT

When the coach calls for a switch at the 5 minute marks you may FINISH the round you are on but you then must move on to the next set of movements.

The very last round in the last AMRAP counts only if you finish it before the time limit.

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