CrossFit

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May 28, 2019
CrossFit
May 30, 2019

CrossFit

CrossFit NCS – CrossFit


Warm-up

Bar Star (AMRAP – Reps)

Teams of 3:

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
## GENERAL

* Switch out before you start to struggle

* Getting to the point in a set where the bar is moving slowly makes it harder to come back from

* Always have a spotter on the bench

* Partners can quickly change out weights after the 50 reps are completed

## BARBELL

* Below are suggested reps schemes to hold for each barbell

* Adjust as needed based on feel

* **1st Weight:** Switch around 7-10 Reps

* **2nd Weight:** Switch around 5-7 Reps

* **3rd Weight:** Switch around 3-5 Reps