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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s or Intern’s Choice!

Front Squat (3 x 8)

Today we’ll be lowering the volume and slightly increasing the intensity!

We’ll completing 3 sets of 8 reps at 75% of your 1RM. Try to shoot for those 8 reps on all three of the sets but do no less than 6 at your weight!

Warm up appropriately and don’t jump to your 75% right away. Take a couple warm up sets before you go into your 3 sets @ 75%.

Challenge yourself! You’re stronger than you think you are!!! 🙂

Metcon (AMRAP – Rounds and Reps)

Coaches! Please go over the KB snatch technique so athletes are avoiding the KB crashing into their wrists!

22 Minute AMRAP

50 Double Unders (100 Singles)

10 Hang DB Snatch (5 each arm)

10 DB Overhead Squat (5 each arm)

RX: 45/25

Sub DB Goblet Squats if athletes need to scale the OHS.

We’ll score 100 singles as 50 DU’s for the sake of scoring.