Front Squats + Run/Squats + Row Pacing

Jun 24, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds of:

2 Double Push-up Inchworm

5 Air Squats

10 Cossack Squats

3 Rounds of:

:20 Side Plank /side

:20 GHD Hip Ext Hold

:20 Hollow Hold

10 Goblet Squats

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Front Squat

10 minutes to build to heavy triple, then 3×3 @ 90% of triple to be done every 2 minutes, together.

Metcon

Metcon (Time)

3 Rounds for time of:

400m Run

9 Front Squats (Rx: 155/105, Rx+: 205/135)
11 minute timecap and yes, bar is from the floor.

Rest

4 minutes after timecap expires

1000m Row (Time)

Max Effort 1000m Row
NOT max effort. Row with the following pace…

First 250 meters: 18 spm

Second 250 meters: 21 spm

Third 250 meters: 24 spm

Last 250 meters: 27 spm

Keep the pacing as your most important variable, not the time.