520 & I-90

 In Uncategorized

Agate Pass CrossFit – CrossFit

Weightlifting

Front Squat (Work to 3rm, then deload)

work up to a 3rm Front Squat, then, wait 60 seconds, drop 40/20# and perform max reps (no more than 3 seconds between reps). Wait 60 seconds, drop 40/20# and perform max reps again. Wait 60 second, drop 40/20# and perform max reps again. Wait 60 seconds, drop 40/20# and perform max reps a final time. Record the 3rm weight, and note reps in de-load sets

Metcon (AMRAP – Rounds and Reps)

520 & I-90

15 min AMRAP

5 KB snatch – Right arm (53/35)

5 OH lunge with bell – Right arm

5 KB snatch – Left arm

5 OH lunge with bell – Left arm

**1 Rope Climb every 90 second**

Metcon (Time)

Partner sprints 10×100
see-saw style 100m sprints. Each partner sprints 10 times. Record total TEAM time.

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