Monday WOD 23-7-18
July 22nd, 2018
Monday WOD 23-7-18
HomeFront will post two/three WOD Options:
- Open – Those that want to compete RXD in The CrossFit Games – Open Workouts.
- Performance - Those that want to compete SCALED in The CrossFit Games – Open Workouts.
- 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
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds RestPost scores here on Beyond the WhiteBoard.
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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