Crossfit 12/02/19

Metcon (AMRAP – Rounds and Reps)
"Flinstones"

Rx
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Alternating Dumbbell Snatches (50/35)

Scaled
AMRAP 20:
50 Wallballs (14/10)
40/30 Calorie Row
30 Toes to Somewhere / Knee Raises
20 Alternating Dumbbell Snatches (35/25)

– In this longer AMRAP workout, we’re looking to choose weights and variations that allow us to complete somewhere in the 1+ to 2+ round range
– This works out to 1 round every 8-12 minutes

Silverback Accessory
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)

Back Squat Waves
Percentages based off of last week’s 5-Rep Heavy

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 @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*

Rest 2 Minutes Between Sets

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up