Call Us: 609.915.8516

Monday March 27 2017

NEWS:

*Attempting 17.5 again? You will have another opportunity on Monday night from 4-7:30pm. Please secure a judge and utilize the main side of the gym. 

*Open Gym access only if space available. CrossFit Class and Open Redo takes precedent. 

*Please remember to log your scores on your Games profile on Games.CrossFit.com by Monday, 7:55pm EST.  THIS IS YOUR RESPONSIBILITY! 

WOD:

On an 23 minute running clock:

3 min. Max Back Squats #225/155

3 min. Max Rope Climbs

3 min. Box Jumps #30/24

Rest 3 min.

2 min. Max Back Squats #225/155

2 min. Max Rope Climbs

2 min. Box Jumps #30/24

Rest 2 min.

1 min. Max Back Squats #225/155

1 min. Max Rope Climbs

1 min. Box Jumps #30/24

FORMAT:

*Take the Back Squat from the Rack. 

*Weight for the Back Squat should be ~60-70% of your 1 rep max. 

*Scale Rope Climbs to Rope Pulls

*Choose a box height that is higher than normal.

GOALS:

*On average, you should be able to perform 20-30 reps during 3 min. Back Squat duration.

*On average, you should be able to perform 15-20 reps during 2 min. Back Squat duration.

*On average, you should be able to perform 8-15 reps during 1 min. Back Squat duration.

 

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text