Email us: cfhamptons@gmail.com

WEDNESDAY – PLEASE SIGN IN

16
Apr

WEDNESDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Olympic Weightlifting Seminar with Michael Cohen April 27th 12-3:30pm!! Go to www.eventbrite.com/e/crossfit-hamptons-olympic-weightlifting-seminar-tickets-54302023815 to register!!

Strength

Front Squat (Build to a Heavy Set of 3)

* Athletes will have 15 minute to build to their heavy set of 3 from the rack

* We want to challenge ourselves with weights, but not go to a true 3RM, which could negatively affect our squats in “Heartbreak Kid”

* Heavy but good looking triple

Metcon

Heartbreak Kid (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders
Looking to complete in under 12 minutes (4 minutes per round). Should be able to get the chest to bars and double unders in 1-2 sets when fresh.

Scale for DUs:

100 Singles or 1 Min DUs practice

Scale for C2B:

Reduce Reps

Chin Over Bar Pull-ups

10 Strict Pull-ups

Ring Rows

Banded Pull-ups

Jumping Pull-ups

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