Friday 12th December 2014

 In Crossfit

WOD:

 

  1. Every 3 minutes for 12 minutes (4 Sets),

7 Back Squats @ 70% 1RM

 

  1. 3 Sets – @ 70% Todays 7RM.

 

Every minute on the minute, for 5 minutes, ascend the following ladder:

 

1, 2, 3, 4, 5, Front Squats @ 70% of TODAYS 7RM

 

3-5, 3-5, 3-5, 3-5, 3-5 STRICT Pull Ups

Rest 2 minutes between sets.

 

(The idea is to stay aerobic and work strength, Front Squats are accessory work, the 5’s should be challenging but UNBROKEN. Pull Ups can range from 3 – 6 reps.)

DSC01795

Ed Whieldon
CrossFit Level 2 Trainer, Co- owner Reebok CrossFit 3D
Recent Posts

Leave a Comment