Turn2CrossFit – CrossFit
Warm-up
400m Run
10m Elbow reach stretch
then
3 rounds-
10 Sumo Squats
8 Knee Tucks/Toes to Bar
6 Back Squats
*Build in weight for back squat
Back Squat
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.
Score your weight for your last set and adjust how many reps you hit on the last set if needed.
WZA Qualifier #1 (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10-8-6-4-2
Front Squat
Lateral Burpee over Bar
Toes to Bars
Rd 1- 95/65
Rd 2- 135/95
Rd 3- 155/105
Rd 4- 185/125
Rd 5- 225/145
*One round is complete when you finish the 10-8-6-4-2. Then, you will add weight to the bar and continue.
Score= Rounds+ reps