CrossFit TW18 – CrossFit

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Strength & Conditioning

8 Rounds
:20 on/ :10 off
KB Goblet Squats
Plank Up-Downs

20Min: Front Squat (1×1)

– Maximum of 5 Lifts between 80%-1RM
– Suggested progression
10@30%
8@50%
4@70%
– Do not lift your CURRENT 1rm today, plan the lead up to go just under and just over the current 1rm to ensure a PB
– You must go to failure. Failure is at least a 5 second pause on the way up

Conditioning

Metcon (Time)

4 ROUNDS FOR TIME
15 Russian Swings 28/24 – 20/16
15 T2B – K2E
—Rest 2min—
4 ROUNDS FOR TIME
15 Burpees
15 Sit-ups

Metcon (Time)

1K Row/Ski Erg

Or

1 Min Max Effort Echo