HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Day 37 Se 13/14

June 11th, 2013

WOD

1) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength

*The Back Squats are based off of YOUR THREE REP MAX.

1) 5X5 Back Squats @ 75% – rest 2 minutes.

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

Conditioning

1 minute AMRAP of Jerks @ 60/40kg

-then (no break)-

100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 60/40kg

Score is total number of Jerks and total time for Burpees.

Travel WOD:

100 Burpees for time.

Giddy UP!

Comments

Think you have what it takes? Sign up today!

Homefront Crossfit

  • 52 Lords Place
    Orange NSW 2800

Angus: 0430 484 933

Sally: 0419 604 649

All Right Reserved By HomeFront Crossfit | CrossFit© is a registered trademark of CrossFit Inc.

CrossFit Journal: The Performance-Based Lifestyle Resource

Designed By Forefathers