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CrossFit TW18 Staines 19/11/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike/Row/Ski/Skip

Into…

2 Sets

10 Lunges w/ Twist
10 Alt Groiners
10 Elbow Punches
10 Tempo BB Front Squats (3311)

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat

Suggested Loading –

Min 0-4 – Light Weight Sets of 3-5 Reps – Rest 45s

Min 4-9 – Moderate Weight Sets of 2-3 Reps – Rest 1min

Min 9-14 – Moderate/Heavy Singles around 70/80% – 90s Rest

Min 14-20 – Heavy Singles – 2min rest

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES
MIN 1 – Max Front Squats 50/35 (70/47.5)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional
Score is max total reps of FS & K2E combined.

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