Announcements

Want to improve your lifting? Next 8 week Barbell Club starts 26 March. Send e-mail to [email protected] to reserve a spot or talk to one of our coaches for more info 🙂

TOA CrossFit – CrossFit

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Weightlifting

Back Squat (5-3-2-2-1-1)

Every 2 minutes, for 12 minutes (6 sets):

RX: (1rm 110/70)

Back Squat

*Set 1 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6 – 1 rep @ 95+%

*Sets 7 – 1 rep @ 95+%

Weightlifting

Back Squat (12-12-12)

Every 2min @ 32X1 Tempo

Medecine Ball Hamstring Curl (Weight)

12-15 reps @ 2111

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

RX:

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

Scaled:

50 double tap jumps or 25/15 Calories of Assault Bike

20 V-Ups

15 Wall Ball Shots

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