Monday 111132023
- crossfitquispamsis
- Nov 12, 2023
- 1 min read
Warmup
STRENGTH
5 sets for load:
8 alternating back rack lunges
– Start light and build to your heaviest set.
– Step forward or backward.
– Take the barbell from the rack.
– Rest 2:00-3:00 between sets.
WOD
RX
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (75/115 lb)
9 toes-to-bars– Step down from the box.
Level 2
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (65/95 lb)
9 toes-to-bars– Step down from the box.
Level 3
AMRAP 18:
15 box step-ups (12 in)
12 push presses (35/45 lb)
9 lying toes-to-bars– Step down from the box.
SKILL WORK
Rest, stretch, recover.
ABOUT THE WORKOUT
INTENDED STIMULUS
Open 12.3 repeat; top scores that year were Rich Froning with 531 reps and Kristan Clever with 540 reps (15 rounds!).
Most athletes should target 6-10+ rounds.
Box jumps in under 1:00.
Push presses in 1-2 sets.
Toes-to-bars in 2-3 sets.
Advanced athletes should try for unbroken rounds.
Opmerkingen