Wednesday 100621

6
Oct

Wednesday 100621

Albany CrossFit – CrossFit

Gymnastics

A: Metcon (AMRAP – Rounds and Reps)

8:00 for Quality:

12 Weighted Alternating Pistols

12 Alternating Reverse Lunges

1:00 Hollow Hold

Count each second on the hold as a rep.

Weightlifting

Every 2:30,

Front Squat:

10-5-3-1-1-1-3-5-10

On the build up aim for:

10 reps = 60% 1RM

5 reps = 70% 1RM

3 reps = 80% 1RM

1 rep = 90%+ 1RM

Aim to go heavier on the back half of the workout.

Front Squat (Heaviest 10)

Front Squat (Heaviest 5)

Front Squat (Heaviest 3)

Front Squat (Heaviest 1)