Tuesday Workout: Back Squat, KBS AMRAP

crossfit-charlottesville_0216

STRENGTH

Back Squat, 5 set of 4 reps, rest 2-3 minutes between sets

*Work between 70-80% of 1RM, or go 5-10# heavier than last week if possible

WOD

Level 1

AMRAP 7:

  • Kettlebell Swing AHAP*

*Every time you break, perform 7 Burpee Box Step Ups (18/12). Go as heavy as you are comfortable going for overhead (American-style) swing – if you have mobility limitations scale to Russian variation.

Level 2

AMRAP 7:

  • Kettlebell Swing (70/53)*

*Every time you break, perform 7 Burpee Box Jumps (24/20)

CASH OUT

3 Sets:

*use red band for each

ANNOUNCEMENTS

  1. Park WOD!  June 26, 9am at Darden Towe Park.
Head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

4 Comments on “Tuesday Workout: Back Squat, KBS AMRAP

  1. BS: 145
    WOD: 84 (53# Russian Swings, BBJ w/ hands on parallettes, step-ups)

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