Booty Booty Booty Rockin Errywhere

Booty Booty Booty Rockin Errywhere

PSKC CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds)

14 Min EMOM

Odd Min: Row 200m

Even Min: 15 Wallballs (20/14)

Scaling: Row 150m

15 Wallballs (14/10)

or

10 Wallballs (14/10)

Score=Rounds completed

Front Squat Heavy Set of 5 (1×5)

Work up to a heavy set of 5 in 5 sets or under. Heavy set of 5 means unbroken-do not set the bar back down on the rig. Pace yourself, work lighter–>heavier, not intended to be until failure.

For example, a progression to a heavy set of 5 for someone with a 200# FS MIGHT look like:

105, 125, 135, 155, 170

170 being the heaviest set of 5, do no more than 5 weight changes. Record heaviest set of 5.

Accessory

Single Leg KB Deadlifts (2×15)

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