Tuesday 9/12 WoD – CrossFit West Springfield

SKILL/STRENGTH:

FITNESS	PERFORMANCE
Back Squat In 20 minutes, complete: 40 reps @ 75% of 1RM	Back Squat In 20 minutes, complete: 50 reps @ 75% of 1RM

Athletes may perform reps in any scheme they’d like. However, their focus is keeping all sets submaximal, and all reps fast and technical. If the athlete reaches max reps before the 20 minute clock is up, they’re done. It’s better to take all 20 minutes and keep all sets relatively easy. For athletes without an established 1RM, select a weight at coaches discretion which they can perform for technical and sound sets of 5-6 for the duration.

FITNESS

PERFORMANCE

4 Rounds For Time:

20/15 Pushups
100′ Goblet Walking Lunge, 24kg/16kg
100m Single Arm Farmers Carry, 24kg/16kg KB, switch arms at 50m

4 Rounds For Time:

30/20 Pushups
100′ Goblet Walking Lunge, 32kg/24kg
100m Single Arm Farmers Carry, 32kg/24kg KB, switch arms at 50m

Pushup: Athlete should be able to complete each round in no more than 2:30. Scale repetitions accordingly.
Lunge: Weight should be challenging, but should allow athlete to maintain excellent posture throughout the repetition. Scale load accordingly.
Farmers Carry: Athlete should be able to perform at least the first two rounds unbroken, and should not have to break the third or fourth rounds more than once per arm. Scale load accordingly.