Workout of the Day
STRENGTH
Front Squat
4 Sets x 6-8 Reps
Notes
In no more than 9 total sets work up through a challenging 6-8 rep set on Front Squats. Keep the reps at 8 in the earlier sets and transition to 6s as the weight increases. Below is an example for someone starting with the yellow barbell.
WU1: 35×8
WU2: 55×8
WU3: 75×4
WU4: 85×4
WRK1: 95×8
WRK2: 105×8
WRK3: 110×7
WRK4: 115×6
METCON
3 Rounds for reps of:
3:00 AMRAP
10 (total) Suitcase Reverse Lunges
15 Anchored Sit-Ups
30 Double Unders
3:00 Rest
Notes
Use two heavy DBs or KBs for your reverse lunges. If you’re doing the open consider using 50/35 lb DBs. For today’s workout, pick up where you left off the prior round. Your score is total rounds and reps completed.
CrossFit Group Class Programming Template (WK6/7)
Ryan Gosli… I mean Harrity pumping on the assault bike at Open Gym