10 Minute EMOM Perform 2 Tempo Front Squats. 3 seconds down to full depth, 3 seconds pause at full depth, 1 second up. Build as needed. 65-70% of 1RM
4 Rounds
3 Minute AMRAP of:
Rounds 1 and 3:
12 Push Press (95/65)
12 Burpees over Bar
Rounds 2 and 4:
12 Front Rack Lunges (95/65)
12 Burpees over Bar
Rest 1 minute between rounds
– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
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1X5 in comments
Record 3×3 and AMRAP (weight and reps) in comments.
– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
.
1X5 in comments
Record 3×3 and AMRAP (weight and reps) in comments.
– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
.
Put 3×3 in comments (or add performance in wodify)
Subtract 10% off of the working sets’ weight for the AMRAP. Record Reps in comments.
– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
.
Put 3×3 in comments (or add performance in wodify)
Subtract 10% off of the working sets’ weight for the AMRAP. Record Reps in comments.
– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
.
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
*Hint – Step ups are allowed and recommended
8 Minute AMRAP:
10 Deadlifts, 95#/65#
15 Box Jumps, 20″
15 Deadlifts 135#/95#
15 Box Jumps, 20″
20 Deadlifts. 185#/115#
15 Box Jumps, 20″
25 Deadlifts, 225#/135#
15 Box Jumps, 20″
30 Deadlifts, 275#/155#
15 Box Jumps, 20″
35 Deadlifts, 315#/185#
15 Box Jumps, 20″
*Hint – Step ups are allowed and recommended
Max Effort 500m Row
– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
.