Monday-CrossFit

CrossFit Slake – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

Hotsauce Part 1

AMRAP x 3:00

21/15 Calories

21 Lateral Bar Burpees

Max OVHS (75/55)

*Sub OVHS w/ Front Squats

Score is squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Hotsauce Part 2

AMRAP x 3:00

18/13 Calories

18 Lateral Bar Burpees

Max OVHS (95/65)

*Sub OVHS w/ Front Squats

Score is squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Hotsauce Part 3

AMRAP x 3:00

15/11 Calories

15 Lateral Bar Burpees

Max OVHS (115/85)

*Sub OVHS w/ Front Squats

Score is squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Hotsauce Part 4

AMRAP x 3:00

12/9 Calories

12 Lateral Bar Burpees

Max OVHS (135/95)

*Sub OVHS w/ Front Squats

Score is squats
We are looking to sub the OVHS with Front Squats if the ROM is limited. OVHS are one thing when only doing them as a strength component but now when we mix with multiple movements that are fatiguing , its a different ball game so keep this in mind.

STRATEGY:

We are looking to move with a purpose on these short interval workouts so it would be wise to use the proper loading to allow for fast movement.

Fast Pace on Cals and Burpees matter more on the first 2 rounds as there will be less time to complete the OVHS/Front Squats.

NEWER ATHLETES will perform front squats or kettlebell squats.

Share