Tuesday Workout: Back Squats, AMRAP 3 x 3

This Friday we kick off grilling season with our “First Friday” Potluck-Style BBQ and Hangout at the gym!  RSVP here.  Bring something to throw on the grill and a side to share.  It’s on rain or shine (we can set up kanjam and cornhole inside).

crossfit-charlottesville_0229

STRENGTH

Back Squat, 2-4 x 5 sets, 30X0 Tempo, rest 2-3 minutes between sets

WOD

Level 1

3 Rounds of:

AMRAP 3

  • Box Step Up (18/12) x 6
  • Russian Kettlebell Swing x 9
  • Abmat Sit-up x 12
  • Slam Ball x 9

Rest 1 Minute Between AMRAPs

Level 2

3 Rounds of:

AMRAP 3

  • Box Jump Step Down (24/20) x 6
  • Kettlebell Swing (70/53) x 9
  • Abmat Sit-up x 12
  • Double Under x 15

Rest 1 Minute Between AMRAPs

*Sub 1:1 single under plus 2 burpees, or consider subbing 9-15 slam balls per round if you cannot do double unders

**Record Rounds + reps completed each round

ANNOUNCEMENTS

  1. First Friday Potluck at the gym this Friday! RSVP Here
  2. Our second Ladies night – WOD and Wine!  RSVP Here (open to anyone)
  3. Hike and Brewery Day – RSVP Here

6 Comments on “Tuesday Workout: Back Squats, AMRAP 3 x 3

  1. BS cycle: 113, 131, 149, 158#
    Wod: 1+31, 1+27, 1+28rx (bad du day)

  2. BS: 115×4, 125×4, 135×3, 145×3, 155×3
    WOD: 2+6, 2+13, 2+19 (step-ups, 62# Russian swings)

  3. 135×4, 155×4, 165×3, 170×3, 180×2
    2+27, 2+25, 2+22 rx

  4. 2 + 4, 2 + 9, 2 + 8
    First time DU’s since knee but my box jumps are just slower

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