CrossFit Kernersville
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2/9/16


CrossFit Kernersville – CrossFit

Front Squat (EMOM 5 minutes )

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

*Enter 70% weight amount in the system

*Rest 1 minute, then…

Front Squat (Every 2 minute for 10 minutes )

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

Metcon (Time)

For time:

50 Chest to Bar Pull-ups

RX+= 20 muscle ups

When the clock reaches 10:00, complete the following…

Metcon (Time)

3 rounds for time:

10 Clusters (115/75 lbs)

30 Double-Unders

RX+= 135/95

*Challenge yourself to do the heaviest weight as possible.

*This is going to be your total time from the beginning.

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