Monday November 5th

CrossFit Boathouse – CrossFit

View Public Whiteboard

Prep/Skill

hip medley

dragon

lizard

pigeon

frog

Warm-up

3 rounds

3 broad jumps

10 air squats

200m jog

10 lunges

Metcon

Metcon (Weight)

Recovery Week for Squats

Every 4 minutes for 4 rounds

5 back squats (see below for percents)

10 bent over DB rows

50 double unders

round 1: 40%

round 2: 50%

round 3: 50%

round 4: 60%

DB rows should be as heavy as possible 10 each arm

QUALITY over speed here

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 front rack lunges (95/65)

8 wall balls (30/20)

8 calorie row

*Every 2 rounds add (10/5) pounds to the bar

Rx+ every 2 rounds add (20/10) pounds to bar

L3: (75/55) (20/14)

L2: (65/45) (14/10)

L1: (65/35) do not add weight (14/10)

Tags: