Feb, 19

CrossFit LandRush Workout 02/20/2017

By Coach Dan

CrossFit

Weightlifting
Back Squat 
Every two minutes, for 12 minutes (6 sets):
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Back Squat 
Every 3 minutes, for 6 minutes (2 sets) of:
1 rep @ 101-105% of previously tested 1-RM
Metcon
Complete as many rounds and reps as possible in 15 minutes of:
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
30 Kettlebell Swings (53/35)

Endurance

Metcon
30 Minute Partner AMRAP:
50 Wall Balls over the Bar
40 Burpees to High Five
50 Wall Ball Situps
40m Wheelbarrow Walk
50 Wall Ball Candlesticks
400m Run together

 

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