11JAN2016

10
Jan

11JAN2016

CrossFit Reality – CrossFit

(No Measure)

5min Row

2 Rounds:

10 Walking Lunges

15 Squats

20 Split Squats (10 L, 10 R)

HOGAN CYCLE SQUATS (1×10 60% 5 Front Squats 5 Tempo Back Squats )

Base of Front Squat %

Tempo = 4sec Down/Fast Up

***Start in Front Rack, Re-Rack

Place on Back and Finish Set***
1×10 60% 5 Front Squats right into

5 Tempo Back Squats (4 seconds

down/Fast up)

1×10 65% 5 Front/5 Tempo Back Squats

1×8 70% 4 Front/4 Tempo Back Squats

1×8 75% 8 Front Squats

*Start in front rack, re-rack

place on back and finish set

HOGAN CYCLE SQUATS (1×10 65% 5 Front/5 Tempo Back Squats)

Base of Front Squat %

Tempo = 4sec Down/Fast Up

***Start in Front Rack, Re-Rack

Place on Back and Finish Set***

HOGAN CYCLE SQUATS (1×8 70% 4 Front/4 Tempo Back Squats)

Base of Front Squat %

Tempo = 4sec Down/Fast Up

***Start in Front Rack, Re-Rack

Place on Back and Finish Set***

HOGAN CYCLE SQUATS (1×8 75% 8 Front Squats )

Base of Front Squat %

Tempo = 4sec Down/Fast Up

***Start in Front Rack, Re-Rack

Place on Back and Finish Set***

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Front Squat (To Look Up %)

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