WOD

Warrior’s Path CrossFit – CrossFit

Front Squat Waves Part 2

Set 1: 4 Reps @72%

Set 2: 3 Reps @78%

Set 3: 2 Reps @84%

3 Minutes Rest

Set 4: 4 Reps @78%

Set 5: 3 Reps @84%

Set 6: 2 Reps @89%

3 Minutes Rest

Set 7: 4 Reps @84%

Set 8: 3 Reps @89%

Set 9: 2 Reps @94%

Front Squat Spring Tides

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9:30: 1 Rep

On the 11: 1 Rep

On the 12:30: 1 Rep

On the 14: 1 Rep

On the 15:30: 1 Rep

Warrior’s Path CrossFit – CrossFit

Front Squat Waves Part 1

Percentages are based on 2 heavy front squats

Set 1: 6 Reps @70%

Set 2: 4 Reps @76%

Set 3: 2 Reps @82%

3 Minutes Rest

Set 4: 6 Reps @76%

Set 5: 4 Reps @82%

Set 6: 2 Reps @87%

3 Minutes Rest

Set 7: 6 Reps @82%

Set 8: 4 Reps @87%

Set 9: 2 Reps @92%

Front Squat Tsunami

7 Sets Front Squat Every 90 Seconds

65% – 75% of 2 Heavy Reps

On the 0: 3 Reps

On the 1:30: 1 Rep

On the 3: 3 Reps

On the 4:30: 1 Rep

On the 6: 3 Reps

On the 7:30: 1 Rep

On the 9: 12 Reps

Warrior’s Path CrossFit – CrossFit

Metcon (5 Rounds for reps)

“Tri Sprint Intervals” (CompTrain)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds

Warrior’s Path CrossFit – CrossFit

Bergeron Beep Test (Time)

10 Rounds

7 Thrusters (75/55)

7 Pull Ups

7 Burpees

Med Ball Step Ups – AMRAP 5 (AMRAP – Reps)

AMRAP 5 Step-Ups with Med Ball (20/14 ) to box (24/20)

Warrior’s Path CrossFit – CrossFit

AGOQ: 2020 Event 6 (Time)

2 Rounds For Time

10 Deadlifts (315/225)

20 HSPU (deficit 4.5″/3″)

30 Front Squats (95/65)

CAP 20

Warrior’s Path CrossFit – CrossFit

AGOQ: 2020 Event 5

1 RM Clean & Jerk

Warrior’s Path CrossFit – CrossFit

AGOQ: 2020 Event 4 (Time)

3 Rounds For Time

9 Bar Muscle Ups

18 Toes to Bar

CAP 12

Warrior’s Path CrossFit – CrossFit

AGOQ: 2020 Event 3 (Time)

For Time:

100 Alternating Dumbbell Snatches (50/35)

50 Cal Row

100 Bar Facing Burpees

Cap 20

Warrior’s Path CrossFit – CrossFit

AGOQ: 2020 Event 2 (Time)

For Time:

15 Chest to Bar

10 Overhead Squats 95/65

15 Chest to Bar

10 Overhead Squats 135 /85

15 Chest to Bar

10 Overhead Squats 185/115

15 Chet to Bar

10 Overhead Squats 225/145

CAP 15

Warrior’s Path CrossFit – CrossFit

AGOQ: 2020 Event 1 (AMRAP – Rounds and Reps)

AMRAP 6

8 Thrusters (115/85)

50 Double Unders