Weightlifting Wednesday 9/20/17-


Weightlifting Wednesday 9/20/17-

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

Paused Front Squat (Building to heavy 1 Rep)

3 second pause at bottom

Front Squat (Building to heavy single)


Metcon (AMRAP – Rounds and Reps)


15 Abmat Sit-Ups

30 Double Unders
Another week of “Weightlifting Wednesday” followed by a simple conditioning piece in “Doubled Over”. There is a three second pause in the bottom of each repetition of the Pausing Front Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece. If not performing double unders, complete 60 single unders as a substitution. We will prepare for the conditioning piece before weightlifting to allow for a seamless transition.