9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 2/14/18

February 13, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Metcon (4 Rounds for reps)

AMRAP 3

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)
In this interval-style workout, the weights on the overhead squats increase with each round as the calories on the rower and burpees decrease. Burpees are lateral over the erg, with no need for athletes to stand to full extension when jumping over. Athletes should be capable of performing at least 25, 20, 15, and 10 repetitions unbroken respectively at each barbell in order to hit the correct stimulus. We want athletes to reach the barbell on each round. One option is to bring down the repetition number is order to achieve this. We can also have athletes move to the barbell with :45 seconds remaining with each round no matter where they are on the burpees. Four scores today, which are the total overhead squats from each round. If short on equipment, stagger athletes on opposite 3 minute windows. Partners will help change out weights in this scenario if also sharing barbells.

EXTRA CREDIT

Metcon (No Measure)

Squat Snatch

On the Minute x 9 (3 Rounds)

Minute 1 – 3 Repetitions @ 70%

Minute 2 – 2 Repetitions @ 75%

Minute 3 – 1 Repetition @ 80%

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