WOD'S

10.7.19

We are working on building volume in the Front Squat today! We’ve got the opportunity for two attempts at the 10RM Front
Squat. This weight will likely stay moderate-heavy because of the increased volume and demand on the core and upper
back. No more than 2 attempts at the 10RM...roughly 7:00 for each attempt.
For the workout we are looking at a 16:00 time cap which will end up being a race to the finish for some athletes. Goal for
each “round” of this workout is sub 5:00. We want to see the weight increase on the bar while the reps decrease. The first
set should be manageable unbroken, second set should be tough but close to unbroken, and the two final sets should be
no more than 2 sets (maybe 3 sets but quick back to the bar!). Plate OH lunges (moderate-light) and sit-ups should be
looking to go unbroken and move quickly!

ON A 15:00 RUNNING CLOCK...
Establish 10RM Front Squat*
*Max 2 attempts at 10RM

-then-

FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
*GHD Sit-ups Optional
**For the Plate OH Lunges, Plate must be held OH
at extension.
-16:00 Time Cap


Hours




Monday, Wednesday, Friday: 5AM - 7AM, 9:30AM-11:30AM, 3:30PM - 8:00PM   

Tuesday & Thursday: 5AM - 6AM, 9:30AM-11:30AM, 3:30PM - 8:00PM



Saturdays : 9:00AM - 12:00PM



Sunday : Closed

   
   
   



CONTACT US

/ keep in touch

Iron Talon Crossfit

6380 N. Decatur Blvd. Ste 200,

North Las Vegas, NV 89084

Phone. 702-522-9474

Email. irontaloncrossfit@yahoo.com