Wed, Mar 11, 2026 CrossFit
Strength
Front Squat (Waves)

1 set of 5 at 65%
1 set of 4 at 70%
1 set of 3 at 75%

1 set of 5 as 70%
1 set of 4 at 75%
1 set of 3 at 80%

WOD
Amrap 2:00 x 6 rest :30 between Amraps

Alternate between:

Amrap 1:
15 bar facing burpees
Max rep hang power snatch 95/65, Int 75/55, S 45/35

Amrap 2:
10 Thrusters 95/65, Int 75/55, S 45/35
Max bar facing burpees

Scaling options:
Replace 12/10 machine cals for 15 bar facing burpees
Lower thruster volume


This workout's focus is threshold training. This workout will get intense quickly, the key to success today is using a load you consider "light". You will find the challenge here comes from the reduced rest time and transition, not as much from the loading