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Monday 11/25/19

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Front Squat

25

SWOD:

Front Squat:

15 reps @ 60% 1RM

12 reps @ 65% 1RM

10 reps @ 70% 1RM

8 reps @ 75% 1RM

Intention – increase weight as you decrease reps. Keep rest between 90-120 seconds. Go AHAP.

Dumbbell Overhead Press

Dumbell Overhead Press –

15 reps @ 60% 1RM

12 reps @ 65% 1RM

10 reps @ 70% 1RM

8 reps @ 75% 1RM

Intention – increase weight as you decrease reps. Keep rest between 90-120 seconds. Go AHAP.

WOD

Metcon (Time)

4 Rounds for Time:

200 m Run

12 Power Clean (155/105)

12 V-Ups

Time Cap = 15 min
Intention = Use a weight that you can break up each round of power cleans into 2-3 sets per 12 reps