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Monday WOD 23-7-18

July 22nd, 2018

Monday WOD 23-7-18

HomeFront will post two/three WOD Options:

  1. Open – Those that want to compete RXD in The CrossFit Games – Open Workouts.
  2. Performance - Those that want to compete SCALED in The CrossFit Games – Open Workouts.
  3. Fitness – Is for beginners and our members who want to be fit and healthy and do not want to Compete in The CrossFit Games – Open Workouts in March.

OPEN & PERFORMANCE

Back Squat
5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

“Sore Subject” 
Alternating Tabata x 8 Minutes:
Back Squat (20/15kg Bars)
Double Unders

FITNESS

Back Squat
5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

“Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (20/15kg Bars)
Single Unders

8 Rounds:
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds RestPost scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.

2019 OPEN ATHLETES

Deload Week

1. Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

2. Front Rack Reverse Lunge
3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Percentages based off 1RM Front Squat

Thank You: http://crossfitnewengland.com/wods-news/and http://comptrain.co/individuals/home/

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