20190906

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting Front Squats in our cycle.   With the reps dropping to 3 per set, aim to go even heavier per set than you did on the 3X5 week.

WOD:

For Time:

50-40-30-20-10 – Double Unders

10-20-30-40-50 – Cal Assault Bike

The way this works is, do 50 Double Unders, then bike 10 cals on the assault bike, then 40 dubs, 20 cals on the bike, …etc… until you finish with 10 dubs and a 50 cal on the assault bike.

 

Scaling Options:

DUs -> 2:1 Single Under Ratio

 

Cool Down:

Couch Stretch – 2 min per side

 

Calf stretch on rig – 2 min per side

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