190104

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Metcon

GSCF 19.1 (Time)

50 Calories Rower

50 Box Jump Overs

50 Deadlifts

50 Wall Balls

50 Dips

50 Wall Balls

50 Deadlifts

50 Box Jump Overs

50 Calories Rower

Performance- Ring Dips-185/125

Fitness-Box Dips-135/95

Back Squat

Find a moderate 5rm.

If you are doing 19.1- take 3-5 sets after to find a solid 5rep.

If you’re not doing 19.1, warm up and go for a heavy 5RM then complete—

“Bucket 8s”

4×8 front squat

65%,67.5%,70%,72.5% of today’s 5rm

4×8 back Squat

75%,77.5%,80%,82.5-85%

**each set of squats starts EMOM. you go directly from front to back.

You may need a bucket

Announcements

If you’re not doing 19.1 don’t forget to cheer on those who are!!

Here’s too a New Year and new progress!

Speak Your Mind

*