Crossfit Garage – CrossFit
Weightlifting
Bench Press (4×3)
4 sets of 3 @ 80-85%
– rest 2 mins between sets
– athletes may pair up
– use spotter as needed
Freddy Krueger (Time)
21-15-9
KBS 70/53
Burpees
Scale: use 53/35 KB
Intended Response
Resembling the intensity of ‘Fran’, athletes want to bring intensity to this piece. This is a ‘burner’ which is an all out effort. We are looking for fast cycle times and minimal transitions.
On the KBS, we are looking for a load we can swing 25+ reps with confidence. We are striving towards a heavier KB, but not one we know will require several sets with. We want quick transitions from KB to burpee and back to KB, etc so scale appropriately.
Goal: 3-7 minutes