The CrossFit Chamber – WOD

NO doubling up on class / Oly please – absolutely unnecessary. Choose 1 and give it 100 %

Accessory

A) Cardio 30/30

B) As per last week, some light FBB to prep for squats

10 minute cap :

10 x Double KB Front rack reverse lunges 5/5

10 x Double KB Romanian Dead lifts

20m x Banded Glut walk – lateral ( 10 L / 10 R )

Round for Round – looking at 2 rounds each – max 3

C) B/B back squat refining

BS: Back Squat (2RM)

Every 2.30 x 8 sets

Set 1 : 7 Reps @ 50 %

Set 2 : 5 Reps @ 60 %

Set 3 : 3 Reps @ 70 %

Set 4 : 2 Reps @ 80 %

Set 5 : 2 Reps @ 85 %

Set 6 : 2 Reps @ 2RM ( Go for new 2 RM )

Set 7 : 3 Reps @ 85 % of set 6 ( new 2 RM )

Set 8 : 3 Reps @ 85 % of set 6 ( new 2 RM )

*TEMPO : 2-X-1-1

*Plenty of time to be changing plates to hit correct %

*Option : Front Squat OR trap bar

*Ensure spotters are prepared / ROM is on

C/O: Metcon (Time)

Cardio Option: 23 minute cap

Row:

30/30 Until you achieve 100/80 Cals

REST 3 Minutes

Ski Erg:

30/30 Until you achieve 100/80

Cals