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Two weeks from now Rock The River - RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

Saturday 19 May

Warm Up

Coaches Choice

7am 

10 Mins individual warm up

 

A) Tempo Front Squat 6 sets every 2 mins

55%, 57%, 59%, 60%, 63%, 65%

2 Tempo Front Squats

3 Front Squats

*For the tempo Front Squats 5 seconds on the way down and no pause in the bottom

**The following 3 front squats perform at regular descent and speed

 

B)  Clean from the blocks (10 MINS)

2x2 at 70%

2x1 at 75%

2x1 at 80%

 

C) For Time

400 M Run

21 Front Squats (135/95) (115/80) (95/65)

21 Burpee Box Jumps

400 M Run

15 Front Squats

15 Burpee Box Jumps

400 M Run

9 Front Squats

9 Burpee Box Jumps

400 M Run

 

D)  Skill Work

Alt EMOM x 12

ODD: 8-12 HSPU

Even: 30 Seconds Max Double Unders

 

E) Accessory Cool down

Sets

8 Bent OverDumbell Rows

10Dumbell Strict Press

25weighted sit-ups

25weighted hipxtn

*rest 2 mins b/w sets

**increased set from last week

 

9am WOD

A) Tempo Front Squat 6 sets every 2 mins

55%, 57%, 59%, 60%, 63%, 65%

2 Tempo Front Squats

3 Front Squats

*For the tempo Front Squats 5 seconds on the way down and no pause in the bottom

**The following 3 front squats perform at regular descent and speed

 

B) For Time

For Time

400 M Run

21 Front Squats

21 Burpee Box Jumps

400 M Run

15 Front Squats

15 Burpee Box Jumps

400 M Run

9 Front Squats

9 Burpee Box Jumps

400 M Run



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