Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run 1/2 Lap

10 Goblet Squats

10 American KB Swings

10 Split Squats 5 Ea Leg

Weightlifting

Front Squat

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

Rest 2 minutes between sets.

Metcon

Metcon (3 Rounds for time)

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

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